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WOD @THEBOX - 17. Dezember


WEEKLY CHALLENGE

Longest undbroken Wallsit



REGULAR


WU:

Tabata

Jumping Lunges

Burpees

A:

Reverse Lunge

5 x 6 reps per Leg

*Do all reps on one leg first, then switch

B:

For Time

50 Burpees

40 KB Snatches (24/16)

30 Hang cleans (50/35)

20 HSPU

10 Devils Press (22.5/15)

20 HSPU

30 Hang cleans (50/35)

40 KB Snatches (24/16)

50 Burpees

CAP 26



ACCESSORY

3 Rounds

10 Bent o. Row

10 Dips

10 strict Pullups




METCON


WU:

500m Row

Then 2 Rounds

10 Burpees

8 Jumpuing Squats

6 Push Ups

A:

3 Rounds Superset

5 Strict Pull Ups / Ring Row

10 Reverse Flys

15 Weighted Lunges

B:

14min AMRAP

9 Ball Slams

15 MedBall Cleans

21 Burpee Pull Ups


C:

Tabata Hollow Hold


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