WOD @THEBOX - 17. November

WEEKLY CHALLENGE

Max. Strict Pull Ups

REGULAR

WU:

Amrap 6’

50 SU

100 m row arms only

10 Plate GTOH

A:

Jerk w. 3sec in receiving position

3-3-3-2-2-2

B: 8 Rounds:

10 Boxjumps

10 OH Lunges (24/16)

10 HSPU

Buy-out: 100 Situp

ACCESSORY

3 Rounds

10 Bird Dogs

10 Deadbugs

10sec Side Plank L&R

METCON

WU:

Amrap 6’

150 m row

10 KBS

10 Shoulder Press

10 Lunges

A:

For Quality, partition as wanted

100 Russian KBS (32/24)

100 one armsuitcaseKB DL (32/24)

CAP 12

B:

15-12-9-6-3

DB Hang Power Cleans

DB Snatches

DB Pushpress

Btw. Rounds 20 lateral jumps over DB

CAP 16*

C:

Amrap 18’

15 Jumping Lunges

15 TTB

15 Airsquats

15 Situps