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WOD @THEBOX - 26. November


WEEKLY CHALLENGE

Max. Bicep Curls w. empty BB



REGULAR


WU:

Tabata

1.5 Goblet Squats

KBS

A:

Front Squat

10 – 10 – 8 – 8 – 6 – 6

Start light and add weight with each set.


B:

Amrap 7

7 Thrusters (40/30)

7 Boxjumps

C:

3 Rounds for Quality

10 single Leg lifts o. KB

10 alternating V-ups

10 Russian Twists


ACCESSORY

Tabata

Side Plank




METCON


WU:

Amrap 5

5 Jumping Squats

10 KB Sumo DL HP

15 Mountain Climber

A:

Hip Thrusts

Work up to a moderate - heavy weight


Then Perform 2x 12-15


Then drop to a light - moderate weight

Perform 2x max. Reps


B:

12min AMRAP

15 Wall Balls (20/14)

5 Inverted Rows

15 Wall Balls (20/14)

10 Inverted Rows


*Add 5 Inverted Rows every Round


C:

Tabata

Plyo-Push Ups



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