WOD @THEBOX - 08. Dezember
WEEKLY CHALLENGE
Farthest Broad Jump
REGULAR
WU:
Amrap 6’
10 High knees
10 Clean DL
10 High knees
10 Muscle Cleans
A:
Power Clean
Work up to a 3 RM.
B:
Every 3:00 x 5
12/ 10 cal row
10 BBJO
10 Wallballs (20/14)
15’
C:
2 Rounds
25 DB Floor Press
25 DB Bent over row
25 DB Hang Clean and Press
CAP 10
ACCESSORY
3 Rounds
10 Ring Pullups
10 Kipping Swings on Rings
10 sec Top of ring hold
METCON
WU:
50 Jumping Jacks
3 Rounds
10 Shoulder Press
10 KBS
10 Goblet Squats
A:
4 Rounds for Quality
8 DB Shoulder Press
8 DB Bent over row
8 Tricep Extensions w. one DB
10 High plank knee to elbow
B:
Emom 24
l. 1 Round DB DT (2 x 22.5/ 15)
ll. 60 DU/ 120 SU
lll. 20 Wallballs
lV. Rest