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WOD @THEBOX - 11. Juli


WEEKLY CHALLENGE


Max. Strict Pull Ups



REGULAR


WU:

5min AMRAP

150m Row

8 KB Swings

8 Goblet Squats

8 Shoulder Press L

8 Shoulder Press R


A:

Clusters

Work up to todays 3RM


Then drop to around 60% and perform:


6min EMOM

5 Thrusters + 5 T2B


B:

4 Rounds

Every 5min perform

21 / 18 Cal. Row

15 Burpees Over Rower

9 Power Clean (60/40)




MetCon


WU:

Row 500 m

Then 2 Rounds

10 Kipping Swings

8 Dislocates

6 Burpees


A:

Stricg Pull Ups

5x5


Try to perform the Pull Ups one Step tougher then you would do in a Workout

(lighter resistance band / Bodyweight / Weighted)


B:

For time

25 T2B

30 Push Ups

35 Box Step Overs w. KB

40 KB Swings

35 Burpees over the KB

30 Wall Balls

25 Pull Ups


C:

Tabata

Plank Up and Downs


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