WOD @CROSSFITBULACH - 04. Oktober 2019

REGULAR

WU: 3 Rounds 30 Mountain Climbers 15m Bear Crawl 15 Shoulder Taps 15 Jumping Jacks A: Bench Press Work up to todays 5RM (Tempo: 4241) B: 'Hero WOD' 'Jack' 20min AMRAP 10 Push Press (50/40kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps C: 3x8-10 Skull Crushers METCON

WU:

6 Rounds

Row 150m

20 light KB Swings

10 Dislocates

Work with a partner if there aren't enough Rowers

A:

Weighted Push Ups

5x5

Work up and perform 5x5 Reps

Work on your Push Ups without weight if you usually perform them on the knees (Core/Shoulder/Arm strength)

B:

20' EMOM

1) 45'' Wall Sit

2) Max SU/DU

3) 15 HR Push Ups

4) 15 Goblet Squats

5) 80 MT Climbers

C:

Tabata (Coaches Choice)