WOD @CROSSFITBULACH - 03. Februar 2020

REGULAR
WU:
5min AMRAP
10 Jumping Jacks
15m Walking Lunges
10 Air Squats
15m Bear Crawl
Then work up to 65-70% of your 1RM Back Squat
A:
Back Squat
5x 6-8 reps @65-70% of your 1RM
B:
For Time
1-2-3-4-5-6-7-8-9-10
DB Squats (22.5/15kg)
10-9-8-7-6-5-4-3-2-1
Push Ups
C:
3x8-10 Arnold Press
METCON
WU:
3 Rounds
20 JJ
15 Squats
10 Dislocates
5 Walk Outs
A:
KB Complex
8 KB Swings & 8 KB Clusters (4/side)
Work up!!! and perform 3 rounds of the complex
B:
17' AMRAP
10 cal Row
8 KB Thrusters (1 or 2 KBs)
6 Inverted Rows/Ring Rows
4 KB Push Press or Push Jerk (1 or 2 KBs)
C:
3 Tabatas
1) Push ups and claps with the partner (both go down at the same time, clap left, clap right when in PU top position)
2) Burpees over the partner in plank (switch after 4 rounds)
3) Leg Lifts with partner (switch after 4 rounds)