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WOD @THEBOX - 29. Oktober


WEEKLY CHALLENGE


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



REGULAR


WU: Amrap 6’ 2 Burpees 10 Clean DL 2 Burpees 5 Muscle Clean & Shoulder Press 2 Burpees 5 Power Clean & Pushpress

A:

CLEAN & JERK l. Work up to a max of: 1 Power Clean + 3 Jerks ll. Work up to a max of: 1 Power Clean + 2 Jerks

B: Buy-in: 100 Situps Into: 50 Airsquats 40 KBS (24/16) 30 Box jumpovers 20 Pushups 10 OH Lunges (24/ 16) Rest 3:00, then repeat from the bottom up/ backwards.

ACCESSORY

Accumulate 400m of one Arm Farmers Carry




METCON


WU:

3 Rounds

5 Kipping Swings

10 Band Pullaparts

15 m Crab Walk

20 High Knees

A:

3 Rounds Superset

8-10 Barbell Row

5-8 Plyo Push Ups

B:

16min AMRAP

10 KB Snatch (24/16)

15 Wall Balls (20/14)

20 KB Swings (24/16)

C:

Tabata Dip Hold

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