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