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WOD @THEBOX - 23. Oktober


WEEKLY CHALLENGE


Max. unbroken Push Ups



REGULAR


WU: 15 Burpees 2 Rounds: 5 Clean DL 5 Clean Pulls 5 Muscle Cleans  5 Power Clean to Front Squat


A:

CLEAN & JERK l. In 15 minutes find 3 RM Squat Clean & Jerk ll. Every 00:30 x 10 1 Squat Clean & Jerk @ weight of l.

B:

«Cindy» Amrap 20 5 Pullups 10 Pushups 15 Airsquats  RX+ Wear a weightvest.


ACCESSORY

2 Rounds

10 Hip CARS per Leg

10 Hip Airplanes

20sec Straight Leg Raise L&R



METCON


WU:

Amrap 6’: KB Flow

2 KBS

2 KB Cleans

2 Goblet Squats

2 Lunges

2 Shoulder Press

A:

Hero Series Friday

«William Johnston»

Emom 5’

5 DB/ KB Pushpress

5 Strict Pullups


Straight into:

«Alan Feinberg»

Emom 5’

5 Goblet Squats AHAP

5 Burpee Boxjumps


Straight into:

Amrap 5’

10 strict Press (empty Barbell)

15 KBS (24/ 16)

B:

«Vernon Cherry»

55 Burpee DB DL (2 x 27.5/17.5)

50 Pullups

18 DB Snatches (2 x 27.5/ 17.5)

89 Ansichten

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