WOD @THEBOX - 10. Dezember

WEEKLY CHALLENGE
Farthest Broad Jump
REGULAR
WU:
Amrap 6
150 m row
10 KBS
10 KB DL
10 KB Good Mornings
A:
Deadlift
7 – 5 – 5 – 3 – 3 – 3
After Sets one legless rope climb
B:
For Time:
50 DB Snatches (22.5/15)
5 m HSW
50 jumping Lunges
5 m HSW
50 Burpees to target
5 m HSW
50 V-ups
5 m HSW
50 DB STOH (22.5/15)
5 m HSW
50 DB Box step overs (22.5/15)
CAP 22
ACCESSORY
3 Rounds
10 Kossack Squats
10 Hip airplanes
10 Duck unders
METCON
WU:
5min AMRAP
100m Row
10 Burpees
10 KB Swings
A:
Seated DB Shoulder Press
Work up to a challenging weight
Then perform 4x8
B:
From 0:00-10:00, AMRAP of:
10 Ball Slams
10 DB Thrusters L (22,5/15kg)
10 DB Thrusters R (22,5/15kg)
Rest 2 minutes
From 12:00-20:00, AMRAP of:
12 Push Ups
12 DB Thrusters L (22,5/15kg)
12 DB Thrusters R (22,5/15kg)
Rest 2 minutes
From 22:00-28:00, AMRAP of:
14 V-Ups
14 DB Thrusters L (22,5/15kg)
14 DB Thrusters R (22,5/15kg)
WEIGHTLIFTING
Coaches Choice :)