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WOD @THEBOX - 13. Oktober


WEEKLY CHALLENGE


Max. Unbroken DU / SU



REGULAR


WU:

2 Rounds

50 Mountain Climbers

10 Clean Pulls

10 Muscle Cleans

10 Power Cleans to Squat

A:

Clean

l. Work up to a moderate weight in the complex:

1 Clean

1 Hang Clean

…and complete 4 reps

ll. Add weight: 3 reps

lll. Add weight: 2 reps B:

16min AMRAP

5 Clean & Jerk (80/60)

10 Box jumps

5 Front Squats (80/60)

10 Pullups

5 STOH (80/60)

10 Burpees



ACCESSORY

3 Rounds

30m OH Carry L

30m OH Carry R



METCON


WU:

400 m run

2 Rounds

20 High Knees

10 KB Swings

5 Burpee tuck jumps


A:

Emom 12’

2 Shuttle sprints

6 DB/ KB C&J (22.5/15)(20/16)


B:

Amrap 20’

3 Rounds DB DT* (2 x 22.5/ 15)

500 m row

10 Slamballs

*DT:

12 DL

9 Hang Power CLeans

6 Jerks


C: Tabata Hollow Hold



WEIGHTLIFTING

WU:

5min AMRAP

10 Cal Bike / Row / Ski

8 Push Press

10 Back Rack Lunges

8 Jumping Squats w. BB


A:

Clean


Tall Clean - Light weight by feel - 3 x 5


Then work up to 75-80% of your 1RM C&J

Perform 4 x 1 + 1


B:

Jerk Balance

Work up to a moderate weight

Then perform 5x4

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