WOD @CROSSFITBULACH - 03. April 2019
REGULAR
WU:
3 Rounds
150m Row
5 Good Mornings
5 Deadlifts
5 Sumo Deadlift High Pulls
A:
Deadlift
Work up to todays 3RM (Tempo 3230)
B:
In a 5min window
Buy-in: 100 DU / 200 SU
Rest of Time AMRAP
12 Box Jumps Overs
12 Power Clean + Jerk (50/30kg)
5min Rest
In a 5min window
Buy-in: 60 DU / 120 SU
Rest of Time AMRAP
9 Box Jumps Overs
9 Power Clean + Jerk (50/30kg)
C:
Rest of Time Stretch
METCON
WU:
In Teams of 2 row 3 x 200 m
Round 1 Partner in Plank
Round 2 Partner in Wall Sit
Round 3 Partner in Bar Hang
Change after every Round!
A:
For Time
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges (alternating)
10 Burpees
20 KB Swings
10 Burpees
15 m Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges (alternating)
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats
B:
Tabatas