WOD @CROSSFITBULACH - 11. MÄRZ 2019
REGULAR
WU:
5' AMRAP
5 Light KB Swings
5 Light Goblet Squats
5 Light KB Deadlifts
5 Light KB Thrusters
A:
Complex - find your ideal weight for
5 Deadlift into
5 Barbell Row into
5 Hang Power Clean into
5 Push Press into
5 Front Squat
then max rounds of the complex (always 3 reps per exercise) in 8 min
B:
For time
50 Sit Ups
50 DU's (150 SU's)
50 Leg Raises
50 DU's (150 SU's)
50 MT Climbers each leg
50 DU's (150 SU's)
Start OR end with 500 m row
C:
3 Rounds of 5 Chin Ups and max Biceps Curls (rest 90'' between sets)
METCON
WU:
6 x 100 m Row & 3 Burpees over the rower
A:
12' AMRAP
15 m Bear Crawl
10 Inverted Rows
15 KB Push Press
10 Sit Ups
B:
For Time
15 Strict Pull Ups
50 Farmers Carry Box Step Overs
50 Burpees
50 V Ups
50 KB Swings
50 Farmers Carry Box Step Overs
15 Strict Pull Ups
C:
Tabata
STRONG
A:
Back Squat Set 1 10 reps @ 77% Set 2 10 reps @ 77%+ Set 3 10 reps @ 77%++
B:
Split squat 3 x 8-12
C:
Hamstring curls with DB 4 x 8-12
D:
Accessory Work