WOD @THEBOX - 21. Dezember

WEEKLY CHALLENGE

max. Schritte (in and outside ofthegym) von Montag bis Sonntag

Haltet die Anzahl mit euren Smartwatches oder Handys fest

REGULAR

WU:

300 m row

2 Rounds

10 Kong Squats

10 Kipping Swings

10 Shoulder Press empty BB

Work up to weight for Barbell movements.

A:

«12 Days of Christmas» by the Progrm

1. 1 Bear Complex (Power Clean, FS, Pushpress, BS, BTN Pushpress)

2. 2 BMU/ CTB/ Pullups

3. 3 Power Snatch

4. 4 HSPU

5. 5 STOH

6. 6 Bar facing Burpees

7. 7 Thruster

8. 8 TTB

9. 9 Power Clean

10. 10 Alternating Pistols

11. 11 OHS

12. 120 DU

RX: 50/35 kg

ACCESSORY

100 Shoulder Press w. Barbell

METCON

WU:

400 m row

2 Rounds:

10 Kong Squats w. DB behind neck

10 KBS 10 Box Stepups A:

«12 Days of Christmas» (by Aline haha)

1. 1 Devils Press

2. 2 Boxjumps

3. 3 Lungester (Reverse Lunge L, Reverse Lunge R, Thruster)

4. 4 Burpee Pullups

5. 5 DB Stepovers

6. 6 TTB

7. 7 Dual DB Snatches

8. 8 Jumping Lunges

9. 9 DB Squats

10. 10 Pushups

11. 11 DB Hang Cleans

12. 120 DU

RX: DB 2 x 22.5/15 kg