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WOD @THEBOX - 19. Oktober


WEEKLY CHALLENGE


Max. unbroken Push Ups



REGULAR


WU: Tabata Squat Jumps Shuttle runs


A:

Front Rack walking Lunges 6 x 10 walking Lunges Add weight with each set. Stay at the same weight when it’s heavy enough.

B: 21min EMOM l. 9 Burpee Box jumpovers ll. 20/15 cal row lll. Rest



ACCESSORY

3 Rounds

8-12 Hammer Curls

8-12 Bent Over Row

8-12 Triceps Extention



METCON


WU:

3 Rounds

15 Plate Jumps

15 High Box Stepups

15 KBS

A:

Emom 12’

l. 60 DU

ll. 12 Pistols

B:

3 Rounds:

400 m row

30 Wallballs

200 m run

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

CAP 25’

C:

Emom 6’

l. 10 weighted Situps (Plate in stretched arms)

ll. 15 Russian Twists

100 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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