WOD @THEBOX - 18. Dezember
WEEKLY CHALLENGE
Longest undbroken Wallsit
REGULAR
WU:
3 Rounds
150 m row
5 high jumps w. Bar behind neck
5 Hang muscle Snatches
5 Hang Power Snatches
A:
Hang Power Snatch
5 – 5 – 3 – 3 – 2 – 2
B:
Snatching spin on «DT»
5 Rounds:
12 DL (60/40)
9 Hang Power Snatches
6 OHS
20 Boxjumps
ACCESSORY
3 Rounds
10 Bird Dogs
10 Deadbugs
10 Crunches
METCON
WU:
500 m row
3 Rounds
5 Burpees
10 GTOH w. Plate
10 High Knees
10 Lunges
A:
«Will Lindsay»
10 Rounds
3 Devils Press (2 x 22.5/15)
22 DB Lunges (2 x 22.5/15)
19 Airsquats
CAP 40
B:
For Quality
3-4 Rounds
10 Bicycle Crunches
10 sec side Plank R
10 alt. V-ups
10 sec side Plank L