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