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
0 Ansichten0 Kommentare