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WOD @THEBOX - 22. September


WEEKLY CHALLENGE


15min AMRAP

max. Reps HSPU



REGULAR

WU:

200 m run

20 Box Stepups

15 m Duckwalk

15 m Lunges

10 Jumping Squats


A:

Squats

5 Supersets

3 FS + 6 BS

Go directly from FS to BS @ max. 80% of your 1RM FS


*2-3 min Rest btw. Sets


B:

For Time

1-2-3…-10

Pistols

Devil’s Press (2 x22.5/15)

CAP 15’


C:

8min EMOM

1) 10 T2B

2) 10 HSPU



ACCESSORY:

max. Handstand Hold



METCON


WU:

Run 400m

30 JJ

15m Bear Crawl

100 SU

30 Dislocates

15m Crab Walk


A:

5x3 Weighted Pull Ups

Between Sets, 8-10 Seated Shoulder Press


B:

10' EMOM

1) 45' DU / SU

2) 45' Flutter Kicks


C:

4 Rounds

10 KB Snatch to Lunge

15 T2B / K2E

20 Weighted Sit Ups



WEIGHTLIFTING

WU:

2 Rounds

10 Cal on any machine

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 OH Squats

5 Full Snatch


A:

Snatch (Back to Basics)


Complete Snatch Breakdown

- The Pulls

- The Transition

- The Landing


B:

Find todays 1RM

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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