WOD @THEBOX - 19. Dezember

WEEKLY CHALLENGE

Longest undbroken Wallsit

REGULAR

WU:

Amrap 6

200 m row

10 BB Deadlifts

10 BB Good mornings

3 Walkouts

A:

Deadlift

5 x 2

Btw. sets work on pullup technique (strict/ kipping/ butterfly).

B:

Amrap 20

20 KB Box Stepups (28/20)

20 KBS

20 KB DL

20 Situps

ACCESSORY

Accumulate 3:00 of bar hang

METCON

WU:

Amrap 5

200 m row

5 Pushups

10 Situps

5 Shoulder Press w. KB

A:

Emom 15

l. 12 Floor Press

ll. 12 Russian Twists

lll. 5-8 Chinups

B:

3 Rounds

35 DU/ 100 SU

35 DB Hang Squat Cleans (2 x 22.5/15)

35/ 28 cal row

CAP 15

C:

Amrap 10

KB Complex*

1 DL

1 Hang Power Snatch

1 Squat

1 Thruster

10 Jumps o. KB

10 Situps

*do one set per arm, than add 1 rep per movement in the next round