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WOD @THEBOX - 14. November


WEEKLY CHALLENGE


Fastest Time: 250m Row



REGULAR


WU:

3 Rounds

200 m row

5 DL

5 Muscle Cleans

5 Thruster


A:

21-15-9

Wallballs

DL (70/50)


Rest 3:00


9-15-21

Power cleans (70/50)

Burpees o. Bar


Rest 3:00


9-15-21

Cal row

Thruster (60/40)


Rest 3:00


21-15-9

TTB

Front Squats (60/40)


Rest of time max complex of

1 Cluster + 1 FS + 1 Jerk


Cap 40’



METCON


WU:

100 Jumping Jacks

2Rounds

10 Suitcase Deadlifts

10 Shouldertaps

10 Goblet Squats


A:

Sixpack Saturday

4 Rounds

10 Situps

10 alt. V-ups

10 Russian Twists

10 Deadbugs

Btw. Rounds 8-12 Hammer Curls


B:

50 Mountain Climbers

30 DB Hang Snatches (22.5/15)

20 DB Step overs(22.5/15)

30 DB Hang Snatches (22.5/25)

50 Mountain Climbers

CAP 8


C:

Emom 24

l. 12/ 10 cal row

ll. 15 Slamballs

lll. 60 DU

Vl. Rest

65 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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