WOD @THEBOX - 09. Dezember

WEEKLY CHALLENGE

Farthest Broad Jump

REGULAR

WU:

15 Burpees

2 Rounds

10 Dislocates

10 Muscle Snatches

5 Snatch Grip Press

5 OHS

A:

Snatch

l.) Work up to a heavy set of Complex:

1 Power Snatch + 1 Snatch Balance + 1 OHS

ll.) 2 RM Power Snatch

B:

3 Rounds

8 Hang Power Snatches (50/35)

8 Pullups

8 OHS (50/35)

400 m run

CAP 15

ACCESSORY

Tabata Hollow Hold

METCON

WU:

10 Burpees

2 Rounds

20 SU

20 Airsquats

20 GTOH w. Plate

A:

Bulgarian Split Squats

4 x 10 per Leg w. DB/ KB @challenging weight

B:

Emom 10

5 Pullups

5 Burpee Box jumps

5 TTB

C :

2 Rounds

50 Air Squats

40 DB Snatches (22.5/15)

30 HR Pushups

CAP 12