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WOD @THEBOX - 23. September


WEEKLY CHALLENGE


15min AMRAP

max. Reps HSPU



REGULAR

3 Rounds

50 Single Unders

5 Snatch DL

5 Snatch Pulls

5 Muscle Snatches

5 Power Snatch into OHS


A:

Snatch

l. Work up to moderate heavy 3 reps

ll. 6 x 3 reps

lll. Add weight; 3 x 2 reps


B:

For Time

30 C&J (60/40)

30 Snatches (60/40)

Every minute 4 Burpees o. Bar

Cap 20’


*Start with Burpees



ACCESSORY:

3 Rounds

8-12 Hammer Curls

8-10 One Arm High Pulls




METCON


WU:

3 Rounds

30 JJ

20 Dislocates

10 Squats


A:

6' EMOM

1) 6 Burpees

2) 9 Jumping Squats

3) 12 DB Row (moderate - heavy)


B:

30' AMRAP

100 DU / 200 SU

30 Sumo Deadlift High Pull (24/16)

20 Push Ups

10 KB Snatch (24/16)

5 Dips


C:

3 x 8-10 Plate Front Raises




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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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