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