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