WOD @THEBOX - 27. November

WEEKLY CHALLENGE

Max. Bicep Curls w. empty BB

REGULAR

WU:

2 Rounds:

20 GTOH w. Plate

15 KBS

10 Deadbugs

5 KB Suitcase DL per side

A:

Deadlift

l.) Work up to a moderate weight for 5 reps quickly

ll.) Emom 8

5 Deadlifts

5 Chinups/ Dips

B:

«Schmalls»

Buy-in: 800 m run

2 Rounds:

50 Burpees

40 Pullups

30 Pistols

20 KBS (24/16)

10 HSPU

Buy-out: 800 m run

CAP 25-30

ACCESSORY

100 Behind the neck press w. empty BB

METCON

WU:

Amrap 6

200 m row

20 KBS

2 Walkouts w. Pushups

A:

4-5 Rounds for Quality

5 Chinups

8 Paralette Pushups

10 Inverted Rows

CAP 20

B:

«Ghost»

6 Rounds:

1:00 Row for cal

1:00 of Burpees

1:00 of DU

Rest 1:00

No transition time, score is total reps.

*Focus on going all out in the first Round. Then try to keep up in the following Rounds.

Write down your Reps!