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WOD @THEBOX - 24. September


WEEKLY CHALLENGE


15min AMRAP

max. Reps HSPU



REGULAR


WU:

Amrap 6’

2 Shuttle runs

10 Muscle Cleans

2 Shuttle runs

10 FS

2 Shuttle runs

10 Shoulder Press


A:

Clean & Jerk Waves


l. Work up to 75%-85% of 1RM

ll. Work your way to a max by adding +5 kg, then taking off -2.5kg


B:

5 Rounds:

5 Strict Pullups

10 DB Bench (22.5/15)

20 V-Ups

Cap 10’


C:

8min AMRAP

15/ 20 cal Row/ Ski/ Bike

20 DU

10 Wallballs



ACCESSORY:

Accumulate 3min of

Hollow Hold




WEIGHTLIFTING


WU:

2 Rounds

10 Cal on any machine

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Clusters


A:

Clean & Jerk

Work up to 65% of your 1RM


Then perform the following Complex:

Power Clean

Hang Squat Clean

Jerk


3x 2+1+1 @65%

2x 2+1+1 @75%

1x 2+1+1 @85%


B:

Every 30sec for 6min

1x Clean&Jerk @85-90%





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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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