WOD @THEBOX - 31. Oktober

WEEKLY CHALLENGE
Max. Handstand Hold (Rx Free Standing / Scaled against Wall)
REGULAR
WU: 50 Jumping Jacks
Then 3 Rounds
10 Bent Over Row
7 Supine Grip Shoulder Press
5 Walkouts w. Push Ups
3 Chin Ups w. slow eccentric
A:
10-9-8-7-....1
1-2-3-4-....10
Floor Press
Strict Pull Ups
B: 5 Rounds
15 Box Jumps
15 Hang Snatches (50/35)
After Rounds:
1. 50 Sit Ups
2. 40 SDLHP
3. 30 DU
4. 20. Front Squats
5. 10 Pogo Jump Burpees
C: 100 Russian Twists (16/12)
EMOM 3 Reverse Burpees
METCON
WU:
Tabata
Plate jumps
Plate GTOH
A:
Amrap 16’
10 Wallballs (Auf Abstand achten)
20 cal Row/ Bike/ Ski
40 DU
B:
4 Rounds
10 Slamball over Shoulder
100 m Farmers Carry (2 x 12 kg)
10 Pushups
100 m Farmers Carry
10 Airsquats
100 m Farmers Carry
20 Slamballs
100 m Farmers Carry
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