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WOD @THEBOX - 30. September


WEEKLY CHALLENGE


Highest Reps of unbroken Pull Ups



REGULAR


WU:

Amrap 6’

2 Wallwalks

10 Pushpress

200 m row

A:

Bench Press


6 x 2 reps @85%

btw. Sets 5-8 Strict Pullups


B:

00:00-10:00

1600 m Run

Max C&J (60/40)


13:00-20:00

800 m run

Max Power Snatch (50/35)


23:00-27:00

400 m run

Max STOH (40/30)



ACCESSORY


3 Rounds

10 Pallof Press Standing

10 Pallof Press in Lunge

20sec Hollow Hold



METCON


WU:

3 Rounds

5 Kipping Swings

10 Band Pullaparts

15 m Crab Walk

20 High Knees

A:

3 Rounds Superset

6-10 Strict Pullups

6-10 Dips

B:

Every 4:00 x 5

30 Jumping Lunges

22 DB Snatches (22.5/15)

14 TTB

C:

Emom 10’

l. 7 Burpee Boxjumps

ll. 12 alternating V-ups



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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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