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WOD @THEBOX - 12. November


WEEKLY CHALLENGE


Fastest Time: 250m Row



REGULAR


WU: 100 Jumping Jacks 15 Airsquats 15 m Lunges forward 15 m Duckwalk  15 m Lunges backward 15 jumping Squats


A:

Front Squats 5 x 3

B: Amrap 18’ 2 Man Makers (2 x 22.5/15) 4 STOH (65/ 45) 6 Burpee Boxjumpovers 8 Russian Twists (1 x 22.5/ 15)



ACCESSORY

Accumulate:

50 Ring Rows

50 Strict HSPU



METCON


WU:

3 Rounds

10 KB SDLHP

10 Goblet Squats

10 Push Press (L&R)

A:

Turkish Get Ups

Work up to your 1RM (L&R

Performing the movement with a 3sec pause in every position

B:

18min AMRAP

2-2-2-4-4-4-6-6-6-8-8-8....

MedBall Cleans (20/14)

Burpee Box Jump Overs (Hand Release)

Alternating V-Ups


C:

Tabata 3/4 Squats

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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