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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 :)

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