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WOD @CROSSFITBULACH - 07. März 20

ENDURANCE


WU: Amrap 6‘ 1 Round Run 3 Burpees 5 GTOH 7 Plate jumps 25 GTOH 15 Burpees over rower 25/20 cal row 15 Burpees over rower 25 GTOH - Rest 3‘- 15 Box jump overs 10 Devils Press 30/20 cal Bike 10 Devils Press 15 Box jump overs - Rest 3‘ - 50 DU 15 Wallballs 400 m Run 15 Wallballs 50 DU - Rest 3‘ - 15 KBS 10 Burpees 20 cal Ski 10 Burpees 15 KBS



REGULAR


Wu: 3 Rounds 20 KB DL 15 KB Swings 10 Plate jumps 5 Lunges A: 5 Rounds 50 DU both 10 m synchro OH Lunges Cap 12’ B: Amrap 25’ 200 Box Step ups While A complete step ups B does: 10 TTB 8 HSPU 6 DL (100/70) When finished with step ups continue with Amrap.



METCON


WU: 2 k row in teams of 2 Person off rower Amrap: 3 Burpees 5 Pushups 7 Tuck jumps 9 Lunges A: 10‘ Amrap 50 m Farmers carry 40 m Sprint w. down 30 m OH carry 20 m DB Lunges 10 m Burpee broad jumps - 5 min rest & reset - B: For Time 50 Box jump overs 25 DB Snatches 40 Box jumps 20 DB Clean & Jerks 30 Lateral Box stepups 15 DB STOH 20 Box jumps 10 DB Squats 10 Box jump overs 5 Devils press

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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