WOD @THEBOX - 22. Oktober

WEEKLY CHALLENGE

Max. Unbroken Push Ups

REGULAR

WU: 250 m row 3 Rounds: 15 m Bear Walk w. straight legs & arms 10 KBS 5 Burpees

A:

Shoulder Press 5 x 4 reps at a challenging weight Btw. sets 5-8 strict Pullups

B: 10-20-30 Cal Row Thrusters (40/ 30) CAP 12

C: 3 Rounds: 30 GHDs/ weighted Situps 70 m Farmers Carry 50 DU CAP 12

ACCESSORY

2 Rounds

Max. Handstand Hold

10 One Arm High Pulls L & R

WEIGHTLIFTING

WU:

10 Cal Bike

15m Duck Walk

10 Cal Ski

10 Jumping Squats

A:

Clean & Jerk Complex

Work up to 70% of your 1RM

Then Clean + Power Jerk + Split Jerk

1+1+1 @70%

1+1+1 @75%

1+1+1 @80%

*Focus is to maintain good form, stable transition and control over head

B:

Superset

3 Rounds

10-12 Weighted Back Extension

10-12 DB Bent Over Row