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WOD @THEBOX - 12. Oktober


WEEKLY CHALLENGE


Max. unbroken DU / SU



REGULAR


WU:

Amrap 6’

200 m Row

5 Kong Squats

3 Chin ups

20 sec bottom of FS hold

A:

Front Squat


Work up to a moderate 4 Reps at tempo 53x1


Then complete:

4 x 4  B:

21-15-9

Sumo DL High Pulls (50/35)

Hang Squat Cleans

CAP 7’

Rest 2’

9-12-15

OHS (40/30)

Strict Pullups

CAP 7’



ACCESSORY

Accumulate 30 strict HSPU

or 15 negative HSPU



METCON


WU:

Amrap 6’

10 cal row/ bike/ ski

5 Squat Jumps

10 KBS

5 Plank to Pushup 

A:

Emom 14’

l. 6 DB Lunges + 5 DB Squats 

ll. 6 KB Sumo DL High Pulls + 5 KB Goblet Box Stepups

B:

Every 5:00 x 5

56 DU

14 CTB/ Pullups

12 DB Thrusters (2 x 22.5/ 15)

10 Pogo jump Burpees

99 Ansichten

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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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