WOD @CROSSFITBULACH - 01. Februar 2020

ENDURANCE
WU:
6min AMRAP
1 Sumo Inchworm
2 Inchworms
3 Burpees
4 Lunges
5 KB Good Mornings
7 Air Squats
A:
Rowing Intervals
4x250m
30sec Rest
3-4min Rest
3x500m Row
min. 1min Rest
3-4min Rest
2x750m Row
min. 90 sec Rest
3-4min Rest
1x1000m Row
B:
Partner Tabata Ski/Bike/Run
REGULAR
WU:
10min EMOM
1.) 7-12 Cal Row
2.) 10 Air Squats + 4 Burpees
A:
10 Rounds For Time in Teams of 3
10 Synchro Walking Lunges (M w. BB)
10 Synchro Burpees over Bar
*16min Time Cap
B:
4 Rounds (5min each)
Teams of 2
20 Thrusters (40/30kg)
15 C2B
10 Man Makers (22.5/15kg)
50 DU (each)
METCON
WU:
10min EMOM
1.) 10 KB DL + 4 Burpees
2.) 10 KB Swings + 4 KB Step Overs (each side)
A: 10 Rounds for Time
8 GTOH (20/15kg)
10 Burpees o. Plate
* 15min Time Cap
B:
20min AMRAP
10 Cal Row
10 Pull Ups
20 HR Push Ups
20 Russian Twists
20 Box Jumps
20 DB Squats (22.5/15kg)
10 DB STOH (22.5/15kg)
10 Wall Balls