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