WOD @THEBOX - 23. November
Aktualisiert: 23. Nov. 2020
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