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