WOD @THEBOX - 30. November

WEEKLY CHALLENGE
Max. Unbroken Handstand Walk
REGULAR
WU:
2 Rounds
50 SU
10 Dislocates
10 PVC/ empty BB OHS
2 Wallwalks
A:
OHS
l.) Work up to a moderate weight for 3 reps
ll.) 3 x 3
*2 sec pause in the bottom on the last rep
B:
10-20-30
Cal Row
KBS
OHS (40/30)
CAP 10
C:
Gymnastics Conditoning
4 Rounds
2:00 on, 1:00 off
10-15 (strict) HSPU
30-50 DU 12'
ACCESSORY
3 Rounds
10 Ring rows (feet on box)
10 Kipping swings on rings
5 Muscle up transitions
METCON
WU:
100 Jumping Jacks
3 Rounds
5 Pushups
10 m Bear walk
15 KBS
A:
DB Bench Press
10-10-8-8-6-6-4-4
Work up in weight with each set
B:
21-15-9
Pullups
Slamballs
CAP 7
C:
For Time
50 DB Deadlifts (22.5/15)
50 Airsquats
50 Situps
50 Box Stepups
50 Single Arm Squat C&J (22.5/15)
CAP 12
If time :
100 Situps, every 20 Reps 10 V-ups