WOD @THEBOX - 19. November

WEEKLY CHALLENGE

Max. Strict Pull Ups

REGULAR

WU: 3 Rounds: 10 Dislocates 10 Broom Stick OHS 2 Shuttle runs 2 Wallwalks

A:

OH Squats 5 x 5 reps

B:

21-15-9 Power Snatches (40/ 30) Pushups Front Squats (40/ 30) CAP 12-15

C: 100 Jumping Lunges

Everytime you break 5 strict Pullups

ACCESSORY

3 Rounds

10 Duck Unders

10 Hip Airplanes

10 KB One Leg Deadlifts

METCON

WU:

Tabata

Row (Sprint)

A:

4 Rounds

Superset

15 Band Triceps Push Downs

10 Inverted Rows

5 Decline Push Ups

B:

5 Rounds

Every 6 minutes, perform:

15 / 12 cal Row

8 Burpee Box Jump Overs

12 / 10 cal Row

4 Man Makers (22,5/15kg)

9 / 7 cal Row