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