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