WOD @THEBOX - 23. November

WEEKLY CHALLENGE

Max. Bicep Curls w. empty BB

REGULAR

WU:

Amrap 5

5 Snatch DL

5 Muscle Snatch

5 OHS

50 SU

A:

Snatch

l.) Work up to about 70% of 1 RM Snatch

ll.) 2-3 Rounds

3 Reps @65-70%

2 Reps @75-80%

1 Rep @85-90%

Rest about 2’ btw. Rounds

B:

For time

1 k Row

50 Burpees o. rower

40 TTB

30 Hang Power Snatches (40/30)

20 OHS (40/30)

10 Muscle ups

CAP 25

ACCESSORY

3 Rounds

20 Bicycle crunches

10 Plank to Pushup

5 Leg raises

METCON

WU:

Amrap 5

5 Burpees

10 Shoulder Taps

10 GTOH w. Plate

10 Plate jumps

A:

DB Bent Over Row

5 x 6 (per arm)

5 second eccentric

B:

30-20-10

One Arm DB C&J

Situps

Rest 2 :00

30-20-10

DB Hang Squat Snatches

Boxjumps

CAP 8 pro Teil (Total 18)

C:

5 Rounds

50 Airsquats

5 Wallwalks

CAP 12