WOD @THEBOX - 16. November

WEEKLY CHALLENGE

Max. Strict Pull Ups

REGULAR

WU: 400 m row 2 Rounds: 10 Deadbugs 10 KBS 10 KB Sumo DL 10 KB Good Mornings

A:

Deadlift Work up to 50% of 1 RM Emom 12’ 5 DL @50% 8 KBS (28/ 20)

B: 3 Rounds: 50 DU 20 TTB Rest 3:00 3 Rounds: 50 DU 10 Burpee Pullups CAP 17’

ACCESSORY

Tabata Russian Twists

METCON

WU:

3 Rounds

20 High Knees

10 KBS

5 Kipping Swings

A:

Strict Pullups

5 x 5

Btw. Sets 10 weighted Box stepups

B:

For time

150 Wallballs

Emom 4 KBS (24/16) + 2 Burpees o. KB

CAP 15

C:

3 Rounds

30 Hand Release Pushups

30 Alt. V-ups

30 Box jumpovers

CAP 18-20