WOD @THEBOX - 21. Oktober

WEEKLY CHALLENGE
Max. unbroken Push Ups
REGULAR
WU: Amrap 6’ 10 Box Stepups w. 1 KB in front rack 5 Shuttle runs 10 Squat jumps 5 Shuttle runs
A:
BACK SQUAT Work up to 80% l. 3 x max reps @80% ll. 2 x max reps @70% ll. 1 x max reps @60%
B: Buy in: 15 Power Cleans (65/ 45) 5 Rounds: 30 DU 10 HSPU 7 DB Squats (2 x 22.5/15) 5 TTB 3 Devils Press (2 x 22.5/ 15) Buy-out: 15 Power Cleans (65/ 45) CAP 22
ACCESSORY
3 Rounds
10 Pallof Press Standing L+R
10 Bird Dogs
10 Cat Cow
METCON
WU:
400 m run
20 KBS
20 Goblet Squats
A:
In Teams of 2
100 cal Row
100 Burpees o. Rower
CAP 15
B:
Amrap 10’
20 DB Snatches (22.5/15)
10 Pullups
Rest 2:00
Amrap 10’
20 DB Lunges (22.5/ 15)
10 TTB
C :
Tabata Wallsit