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WOD @THEBOX - 16. Februar

REGULAR


WU:

500m Row

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch


A:

Segment Snatch

Work up to todays max. performing

2sec pause below knee

2sec pause mid thigh

Then back down and straight into

Full Snatch


B:

17min AMRAP

4 Double DB Thrusters (22,5/15kg)

6 T2B

24 DU / 72 SU




METCON


WU:

3 Rounds

150m Row

5 Burpees over the rower


A:

Superset

4 Rounds

5-8 Inverted Rows

5-8 Push Ups

5-8 Pull Ups

B:

7' AMRAP

10 Push Ups

20 Walking Lunges

30 DU’s / 60 SU’s

2' Rest

7' AMRAP

5 Burpee Box Jumps

10 KB Push Press

15 Sit Ups

2' Rest

7' AMRAP

15 Squats

10 KB Swings

5 Pull Ups

C:

Sally Plank / High Plank


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