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%