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WOD @THEBOX - 14. Februar

REGULAR


WU:

3 Rounds

250m Row

15m Walking Lunges

10 Air Squats


A:

Back Squat

Work up to 70-80% of ypur 1RM


Then perform 6x3 (Tempo 21X1)


B:

'Valentine's Day Special'

14min AMRAP w. a Partner

2 Wall Balls (20/14) Partner 1

2 Sync. Burpees to Target

2 Wall Balls (20/14) Partner 2

2 Sync. Burpees to Target

4 Wall Balls (20/14) Partner 1

4 Sync. Burpees to Target

4 Wall Balls (20/14) Partner 2

4 Sync. Burpees to Target

6 Wall Balls (20/14) Partner 1

6 Sync. Burpees to Target

6 Wall Balls (20/14) Partner 2

6 Sync. Burpees to Target

...

...

...


C:

Tabata

Partner DL Hold




METCON


WU:

50 SU

40 High Knees

30m Bear Crawl

20 Lunges

10 Burpees


Then Prep for Workout


A:

'Valentine's Day Special'

40min AMRAP w. a Partner

E2MOM

8 KB Sumo DL HP

8 KB Swings

8 Goblet Squats

8 Russian Twists

Max. Cal Row (Rest of time)


*From 0:00 - 2:00 Partner A

From 2:00 - 4:00 Partner B

Continue switching every two minutes until 40min are done


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