WOD @CROSSFITBULACH - 11. Dezember 2019
REGULAR
WU:
2 Rounds
30 SU
15min Bear Crawl
10 KB Swings (light)
10 Goblet Squats
15m Lunges w. KB
A:
Front Squats
Work up to todays 5RM (Tempo 32X1)
B:
3 Rounds for time
12 Double KB Swings (16/12kg)
12 T2B
12 Step Ups w. KB/DB (16/12kg // 17.5/12.5kg)
C:
Tabata Russian Twists
METCON
WU:
500m Row, Partner SU's then switch
& Shoulder/Legs Mobility
A:
100 WB for time
B:
35' AMRAP in teams of 2
20 KB Swings
20 Russian Twists
20 Box Step Overs
20 Pull Ups
20 Sit Ups
20 K2E
20 Weighted Burpees
Every 5' 1 Jump over partner in plank, crawl under partner in high plank each