WOD @THEBOX - 25. September

WEEKLY CHALLENGE

15min AMRAP

max. Reps HSPU

REGULAR

2 Rounds

20 KBS

15 sec supinated Bar hang

10 OHS w. Barbell

A:

OH Squats

l. Work up to heavy 3 reps w. 5 sec pause in bottom

CAP 12

ll. 100 OHS for time (empty barbell)

CAP 5

B:

«Gren’s»

Amrap 34

13 Thrusters (40/30kg)

23 Deadlifts (40/30kg)

9 Pull-Ups

17 Push-Ups

At the end of each round perform 1 Burpee for every break in that round

ACCESSORY:

3 Rounds

1min 1 Leg Stand Left

1min 1 Leg Stand Right

10 Kossack Squats

METCON

WU:

3 Rounds

30 JJ

30 High Knees

30 Butt Kicks

10 Dislocates

A:

30' AMRAP

200 DU / 600 SU

5 Pull Ups

5 Lunges

5 Box Step Ups (24/16)

5 KB Swings (24/16)

150 DU / 450 SU

10 Pull Ups

10 Lunges

10 Box Step Ups (24/16)

10 KB Swings (24/16)

100DU / 300 SU

15 Pull Ups

15 Lunges

15 Box Step Ups (24/16)

15 KB Swings (24/16)

B:

Sally Push Ups