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WOD @THEBOX - 26. März



HOME WOD


WU:

50 Butt Kicks

50 High Knees


Then 6min AMRAP

8 Air Squats

8 Dislocates

8 Lunges

8 Tuck Jumps


Then WOD Prep


'Open 21.3'

'Equipment Free Version'

For Time

30 air squats 30 V-ups 30 thrusters

- 1 minute Rest -

30 air squats 30 dips 30 thrusters


- 1 minute Rest - 30 air squats 30 handstand push-ups 30 thrusters

Time cap: 15 min.


Use a stick or PVC pipe to complete the thrusters.

Perform the dips between two chairs.


Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3



'Rx'd Version'

15 front squats (43/30kg)

30 toes-to-bars

15 thrusters (43/30kg)


- 1 minute Rest -


15 front squats (43/30kg)

30 chest-to-bar pull-ups

15 thrusters (43/30kg)


- 1 minute Rest -


15 front squats (43/30kg)

30 bar muscle-ups

15 thrusters (43/30kg)


Time cap: 15 min


Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3



'Open 21.4'

'Equipment Free Version'

5-min. AMRAP

20 alternating single-leg squats 20 freestanding shoulder taps

Time begins exactly 2 min. after 21.3


'Rx'd Version'

Complete the following complex for max load:

1 deadlift 1 clean 1 hang clean 1 jerk

Time begins immediately following the completion of 21.3

Time cap: 7 min.



'Scaled and Foundation Version'




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