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WOD @THEBOX - 30. Oktober


WEEKLY CHALLENGE


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



REGULAR


WU: 100 SU 30 Airsquats 25 Good mornings 20 Lunges 15 m Crabwalk 10 Box Stepups 5 Burpees


A:

BACK SQUAT l. Work up to a heavy rep w. a 3 second pause half way up ll. Complete 4 x 2 reps without pause at the same weight

B: «The Gentleman»

Amrap 22’

22 Dumbbell Snatches (22.5x15 kg)

4 Man Makers (2x22.5/15 kg)

20 Burpees

20 Single Dumbbell Front Squats (22.5/15 kg)


ACCESSORY

Accumulate

15 Chin Ups

30 Barbell Curls

60 Shoulder Taps



METCON


WU:

Stations of 1:00, complete once:

Bike/ Air Squats

Ski/ Burpees

Row

Jump Rope

Box Stepups

A:

Every 3:00 X 4

7 Dual DB/ KB Thruster + 13 Dual DB/ KB Squat

B:

100 walking Lunges

80 KBS (24/20)

60 Boxjumps

40 Pullups

20 Wallballs

40 Burpees

60 Goblet Squats

80 DB Snatches (22.5/15)

100 DU

CAP 30min

105 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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