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WOD @THEBOX - 26. Oktober


WEEKLY CHALLENGE


Max. Handstand Hold (Rx Free Standing / Scaled against Wall)



REGULAR


WU: 100 Jumping Jacks 3 Rounds:  10 Dislocates 5 Squat Jumps 5 Muscle Snatches 5 OHS 5 Squat Snatches


A:

Snatch

l. Work up to moderate weight of: 1 Snatch 1 Hang Snatch 1 OHS ll. Complete 4-6 reps of the complex


B: Amrap 17’ 1 Rope Climb/ 3 strict Chinups 6 Squat Snatches (40/ 30) 12/10 cal Erg (Bike, Row, Ski)


ACCESSORY

3 Rounds

10 Banded Glute Bridges w. 5sec Pause

15m Banded Side Steps



METCON


WU:

Amrap 6’

5 Burpees

5 Medball Cleans

5 KBS

A:

In Teams of 3, Rowing Intervals

3 x 500 m – moderate pace

6 x 250 m – fast pace

9 x 150 m – sprint

-> After you row: 10 Burpees

B: 

10-20-30-40-50

DB Snatch (22.5/15)

5-10-15-20-25

Burpee DB Box Stepovers (22.5/15)

CAP 15

113 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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