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WOD @CROSSFITBULACH - 12. Dezember 2019



REGULAR


WU:

2 Rounds

30 Mountain Climbers

15m Bear Crawl

30 Shoulder Taps

10 KB Thrusters (w. 1 light KB // 5 reps per Arm) A: Cluster

Work up to 70% of your 1RM

Then 7min EMOM

2 reps of Clusters @70%

B:

'Jackie'

For Time

1000m Row

50 Thrusters (20/15kg)

30 Pull Ups


*Note your Time in the SugarWOD App!


C:

3x10 Bent Over Row w. DB (5 reps ech side)




WEIGHTLIFTING


Clean and Jerk


Warm Up:

500m row

Then 3x

10 Barbell Shoulder Opener

5 Barbell Clean Pulls

5 Barbell Frontsquats

5 Strict Press


A. Every 2min x10

1 Clean Pull 2 Squat Cleans

1 Frontsquat

Whole complex unbroken


B. Rest of time:

Heavy tripe: Pushpress


GYMNASTICS


Warmup:

Shoulder Cars

Scap Cars

Seated straddle


A. Core:

Normal Seated Leg Lifts 2x10

Pancake Leg Lifts 2x10


B. Skin the Cat:

5x2-5


C. Gymnastics Conditioning

EMOM 20

1: 3-10 Strict HSPU / Pike Pushups

2: 3-5 strict C2B / 5-10 normal Pullups / 10+ banded Pullups

3: 3: 20-30sec Tuck Front Lever Hold

4: 10 Ringrows with 2 sec hold at the rings

5: rest



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