WOD @CROSSFITBULACH - 08. Juli 2019

REGULAR

WU:

3 Rounds

150m Sprint Row

10 Shoulder Opener

8 Kipping Swings

6 Push Jerk w. BB

4 Push Press w. BB

2 Push Jerk w. BB

A:

Push Jerk

Work up to 80% of your 1 RM 

Then 5 x 2 Reps w. 2sec pause in receiving position

Btw. Sets weighted Push Ups

B: 

4 Rounds

1min T2B

1min KB Swings (24/16kg)

1min Cal Row

1min KB Clean & Jerk (24/16kg)

2min Rest

C:

Tabata Dip Hold

METCON

WU:

Run 400m then 2 Rounds

20 Dislocates

10 Good Mornings

5 Burpees

A:

200 KB Swings for time in teams of 2

2 Burpees each whenever you switch

B:

10' AMRAP

15 Goblet Squats

15 Russian Twists

15 Goblet Lunges

15 Sit Ups

Rest 2'

10' AMRAP

10 Pull Ups

10 MT Climbers each side

10 Push Ups

10 K2E

C:

Tabata