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