WOD @THEBOX - 15. Oktober

WEEKLY CHALLENGE

Max. Unbroken DU / SU

REGULAR

WU: 400 m row 20 KB Sumo DL High Pulls 15 Good mornings w. Barbell 10 Walkouts w. Pushup

A:

Back Squats 5 x 3 reps @70%

B: Every 5:00 x 5 25:00 25 Wallballs 20/ 15 cal Row 10 Burpees o. KB Score is the slowest round, try to get faster each round

ACCESSORY

Accumulate 30 Strict Pull Ups

WEIGHTLIFTING

WU:

Row 500m

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

A:

Snatch

Work up to 60% of your 1RM

Then Perform:

4 x 1 @60%

3 x 1 @70%

2 x 1 @80%

*Focus is to maintain good form and a stable transition

B:

Snatch Balance

Work up to todays 3 RM