WOD @THEBOX - 15. Dezember

WEEKLY CHALLENGE

Longest undbroken Wallsit

REGULAR

WU:

100 SU

2 Rounds

10 Box stepups

10 Airsquats

10 Lunges

10 KBS

A:

Front Squat

l.) Work up to a 5 RM

ll.) Emom 8

2 FS @65% of 1 RM

4 HSPU

*both movements in the same minute

B:

Amrap 16

16 cal row

14 Boxjumpovers

12 Wallballs

10 TTB

ACCESSORY

100 Russian Twists

Emom 10 sec Hollow Hold

METCON

WU:

3 Rounds

20 Mountain Climbers

20 Jumping Jacks

10 Shoulder Taps

10 Lunges

A:

Superset x 3

5 Inverted row

10 Shoulder Fly

10 Renegade Row

20 sec Plank hold

B:

Amrap 20

10 Burpee Squat jumps

10 KBS (24/16)

10 Burpee jumping Lunges

10 KB Snatch (24/16)

C:

3 Rounds

10 Landmine Twists

10 Landmine Press in Lunge position