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