WOD @CROSSFITBULACH - 03. Juni 2019
REGULAR
WU:
5min AMRAP
25 DU / 50 SU
15m Lunges
10 Squats Jumps
15m Duck Walk
A:
Front Squats
Work up to 75% of your 1RM
Then perform 5x3 Reps
Btw. Sets 1-2 Legless Rope Climb
B:
4 Rounds For Time
400m Farmers Carry (Use DB or KB and go Heavy)
*Each Time you Drop perform: 10 Goblet Squats 10 Ground to OH
C:
Rest of Time Stretch
METCON
WU:
5' SU/DU
2 x
15 m Bear Crawl
15 Good Mornings
A:
3 x 8-10 BB bent over rows
A2:
3 x Max BB shoulder shrugs
B:
20' EMOM
1) 45" Bar hang
2) 15 Burpees
3) 45" Wall sit
4) 20 KB Swings
5) 45" Plank
6) 15 Burpees
7) 45" SU/DU
8) 20 Push Ups
9) 45" Bottom of (Goblet) Squat
10) 15 Burpees
STRONG
A)
Back Squat 8x1 5 sec. pause
DB Bench press 8x8-12
B)
Single Leg DL KB/DB 5x8-12
DB row 5x8-12