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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

48 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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