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