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