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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



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