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)