WOD @THEBOX - 25. November

WEEKLY CHALLENGE

Max. Bicep Curls w. empty BB

REGULAR

WU:

3 Rounds

5 Burpees

5 Muscle Clean & Press

5 Thruster

5 FS & Split Jerk

A:

Clean & Jerk

2 position pause C&J

2sec pause bellow knee and above knee

Work up to a heavy single.

B:

EMOM 18

l. 3 Squat Cleans (70/50)

ll. 12 Pullups

lll. 15 Wallballs (20/14)

*After 2 Rounds

l. 2 Squat Cleans (80/60)

After 4 Rounds

l. 1 Squat clean (90/70)

ACCESSORY

2 Rounds

10 Bulgarian Split Squats

15 Hip Bridges

METCON

WU:

2 Rounds

50 SU

5 Burpees

5 Shoulder Press per Arm

10 m crab walk

A:

100 DB Bench Press

Every time you break 20 jumping Lunges

CAP 12

B:

5 Rounds

5 Strict Pullups

8 Devils Press (2 x 22.5/15)

11 Wallballs (20/24)

14 Floor Press (2 x 22.5/15)

CAP 18

C:

2 x Amrap 5

6 Thrusters (2 x 22.5/15)

6 DB Snatches (22.5/15)

6 Russian Twists (22.5/15)

Rest 2:00