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