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WOD @THEBOX - 20. Oktober


WEEKLY CHALLENGE


Max. Unbroken Push Ups



REGULAR


WU: 200 m run

2 Rounds: 5 Snatch Pulls 5 Power Snatches 5 OHS 5 Burpees


A:

CHIPPER For time, with a 40 Minute cap: 50 Wallballs (20/14) 40 Pullups 20 STOH (40/30) 50 Boxjumps 40 Pushups 20 Hang Pow. Snatch (40/30) 50 KBS (24/16) 40 Lunges 20 OHS (40/30) 50 DU 40 Situps Rest of time: 1 RM Snatch



ACCESSORY

2min Couch Stretch each Leg

1min Pigeon Stretch each Leg

1min Assisted Bar Hold



METCON


WU:

Tabata

High knees

Lunges

A:

7 Rounds for time:

25 Airsquats

10 Burpees


-1 min Rest-

CAP 16

B:

Amrap 25’

25 KB Sumo DL High Pulls (28/20)

25 Pushups

25 DB Thrusters (2 x 22.5/15)

25 Situps

C:

200 m Farmers Carry



WEIGHTLIFTING

WU:

500m Row

then

2x

10 Walk Outs

10 Cossack Squats

10 Deadbugs per side

Positional Snatch Warmup


Snatch Cycling:

EMOM 10:

5 Hang Power Snatch @moderate weight

EMOM 10:

5 Power Snatch @moderate weight

EMOM 10:

5 Squat Snatch @moderate weight

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