WOD @THEBOX - 16. Oktober

WEEKLY CHALLENGE
Max. unbroken DU / SU
REGULAR
WU: Amrap 6’ 50 SU 15 m inch worm 5 GTOH w. Plate 1 Wallwalk A:
Push Press Work up to 50% of 1 RM Then Emom 10’ 5 Wallballs 7 Push press
* Lift Bar from Ground
B:
'Hero WOD Friyay' 'Mr. Joshua' 5 Rounds 400 m run 30 GHD Situps / weighted Situps 15 Deadlifts (110/ 75) CAP 30’
ACCESSORY
Superset
3 Rounds
8-12 Hammer Curls
8-12 Triceps Extension
METCON
WU:
3:00 Jump Rope – practice your DUs !
15 m Inchworm
10 Kipping Swings
15 m Lunges
10 Kipping Swings
A:
6 Rounds
250/200 m row
5-8 strict Pullups
Rest as needed btw. rounds
*Use Round 1 and 2 to build in rowing speed. Round 3-6 should be sprints.
B:
«John Moran»
24-20-16-12-8-4
KB Front Rack Lunge (2 x 28/20)
HR Pushups
CAP 16
C: Tabata Side Plank