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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

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