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)