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WOD @THEBOX - 12. Juli


WEEKLY CHALLENGE


Max. Biceps Curls w. empty BB



REGULAR


WU:

Amrap 5

5 Snatch DL

5 Muscle Snatch

5 OHS

50 SU

A:

Snatch

l.) Work up to around 70% of your 1 RM

ll.) Then perform

3 Reps @65-70%

2 Reps @75-80%

1 Rep @85-90%

B:

For Time

1 k Row

50 Burpees o. rower

40 TTB

30 Hang Power Snatches (40/30)

20 OHS (40/30)

10 Muscle ups

CAP 25

Cool-Down:

Hold each Position for 3 deep breaths

I. Standing Quad Stretch L

II. Standing Quad Stretch R

III. Pigeon Stretch L

IV. Pigeon Stretch R

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth



METCON


WU:

Amrap 5

5 Burpees

10 Shoulder Taps

10 GTOH w. Plate

10 Plate jumps

A:

DB Bent Over Row

5 x 6 (per arm)

5 second eccentric

B:

30-20-10

One Arm DB C&J

Situps


Rest 2 :00


30-20-10

DB Hang Squat Snatches

Boxjumps

CAP 8 pro Teil (Total 18)

C:

3 Rounds

50 Airsquats

5 Wallwalks

CAP 10


Cool-Down:

Hold each Position for 3 deep breaths

I. Standing Quad Stretch L

II. Standing Quad Stretch R

III. Pigeon Stretch L

IV. Pigeon Stretch R

V. Cross Arm Stretch L

VI. Cross Arm Stretch R


*Focus on calm breathing through nose and mouth

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