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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

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