WOD @THEBOX - 27. Oktober

WEEKLY CHALLENGE
Max. Handstand Hold (Rx Free Standing / Scaled against Wall)
REGULAR
WU: 250 m row Tabata: A1.5 Airsquats Active Squat Hold
A:
Front Squat
l. Work up to todays 2 RM ll. Emom 7’ @60% of A 4 Front Squats
B: 6 Rounds 6 TTB 6 Front rack Lunges (60/40) 6 Power Cleans (60/ 40) 5 m HSW btw. Rounds / (Scale WallWalks or Bear Walk)
ACCESSORY
4 Rounds
Superset
8-12 Skull Crushers
6-8 Diamond Push Ups
METCON
WU:
3 Rounds
30 m one Arm Farmers Carry L
30 m one Arm Farmers Carry R
10 Flutter Kicks
5 Burpees
2 Wallwalks
A:
4 Supersets
5 Situps
10 alternating V-Ups
5 Hollow rocks
10 sec Hollow Hold
Btw. Sets 8-10 Seated DB Press
B:
6 Rounds x 2 :00 :
24 DU
12 TTB
6 Broad Jumps
Max Devils Press (2 x 22.5/15)
1 Minute Rest
WEIGHTLIFTING
WU:
2 Rounds
10 Cal Row
15m Duck Walk
10 Shoulder Press w. BB
Clean & Jerk Warm Up
A:
Clean & Jerk
Mid Thigh from Blocks
Work up to todays max. performing
3+1
B:
Superset
3 Rounds
5-8 Decline Push Ups
5-8 Inverted Rows