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WOD @THEBOX - 30. Dezember

REGULAR


WU:

5min AMRAP

150m Row

5 Muscle Cleans

5 Power Cleans

5 Push Press

5 Thrusters


A:

Clean & Jerks

Work up to 75% of your 1RM


Then perform 4x 2 Cleans + 1 Jerk


B:

In a 7min Window:

1000m / 800m Row

Time Remaining Max Power Clean (60/40kg)


Rest 3min


In a 5min Window:

700m / 500m Row

Time Remaining Max Devil Press (17.5/12.5kg)


Rest 3min


In a 3min Window:

400m / 200m Row

Time Remaining Max Thrusters (40/30kg)





METCON


WU:

3 ROUNDS

150m Row

15 Dislocates

10 Squats

5 Scapula Pulls


A:

15' AMRAP

20 Single Arm KB Thrusters

30 Russian Twists

40 Walking Lunges


2' Rest


12' AMRAP

40 KB Swings

30 Ball Slams

20 Wall Balls


2' Rest


10' AMRAP

Cal Row


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