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WOD @THEBOX - 16. Dezember


WEEKLY CHALLENGE

Longest undbroken Wallsit



REGULAR


WU:

Amrap 6’

2 Burpees

10 Clean DL

2 Burpees

5 Muscle Clean & Shoulder Press

2 Burpees

5 Power Clean & Pushpress

A:

Clean & Jerk

3 RM

Athletes choice if squat/ power and power/ split.

B:

5 Rounds

10 KB OH Lunges (24/16)

10 KB Sumo DL HP (24/16)

30 DU

10-8-6-4-2 Squat Cleans

*Weight Cleans

10 @60/40 kg

8 @70/ 50 kg

6 @80/ 60 kg 4 @90/70 kg 2 @100/ 80 kg



ACCESSORY

3 Rounds

6 Chinups

1:00 Barbell OH hold




METCON


WU:

Amrap 5

20 DU

10 KB SDLHP

10 KBS

10 KB Lunges

A:

Emom 12

l. 8 DB Thruster

ll. 12 DB Deadlifts

lll. 8 DB Squat C & J

B:

4 Rounds 2:00 on 1:00 off

30 DU

20 Wallballs

Amrap DB Snatches

*Score is lowest round

C:

For time

Buy-in: 30 Boxjumps

40 DB Snatches (22.5/15)

30 Slamballs

20 Sumo DL High Pull (24/20)

10 Burpee Pullups

20 SDLHP

30 Slamballs

40 DB Snatches

CAP 16

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