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