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