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