WOD @CROSSFITBULACH - 04. Dezember 2019
REGULAR
WU:
3 Rounds For Time
30 SU
15 Disloctaes w. Band
10 Banded Pull Aparts
A: Weighted Dips
Perform 5x8 w. moderate/heavy weight
B: 'Happy 31st'
31min AMRAP (Teams of 2)
12 Burpee Box Jump Overs
8 Pull Ups
4 Thrusters (40/30kg)
Partners alternate after 100 DU
*Partner 1 performs the workout listed above. Partner 2 performs 100 DU. When Partner 2 is finished, Partner 1 will perform 100 DU while Partner 2 continues the workout where Partner 1 left off.
METCON
WU:
Partner Warm Up
A:
Turkish Get Up
2RM per side
Work with KB, DB, BB
B:
15' EMOM
1) 45'' Wall Sit
2) 12 KB Clean & Press
3) 10 Burpees
4) 18 KB Swings
5) 45'' Shoulder Taps
C:
Sally