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WOD @THEBOX - 08. Oktober


WEEKLY CHALLENGE


Max. Cal Assault Bike in 90sec



REGULAR


WU:

5 Walkouts w. pushup

60 m Heavy one arm

Farmers carry L

10 Suitcase Deadlifts L

10 suitcase Deadlifts R

60 m Heave one arm Farmers carry R

5 Walkouts w. Pushup

A:

Deadlift

l. Work up to moderate 4 reps, then complete:

4 x 4 

ll. Emom 6’

8 Deadlifts @40% of 1RM

6 Pushups B:

17min AMRAP

27 DU

21 Wallballs (20/14)

15 Hang Power Snatch (40/30)

9 Reverse Lunges (40/30)



ACCESSORY

max. Reps Pull Ups

3x w. Green Band

2x w. Blue Band

1x w. Red Band




WEIGHTLIFTING

WU:

2 Rounds

250m Row

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Cluster


A:

Block Clean & Jerk


Work up to todays Heavy Double performing:

Clean from Block (above Knee) & Jerk


Then from Block

3x1 @70% of todays Weight

2x1 @80%

1x1 @85-90%


* Focus on Explosiveness straight of the Blocks and a controlled transition


B:

Superset

4 Rounds

6-8 Decline Push Ups

8-10 Reverse Flys

6-8 Inverted Rows

38 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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