WOD @CROSSFITBULACH - 12. Juli 2019

REGULAR
WU:
3 Rounds
25 Jumping Jack
25 Mountain Climbers
15m Bear Crawl
10 Push Ups
A:
Bench Press
Work up to 75% of your 1RM
Then Perform 5x3 Reps w.3sec pause in bottom Position
Btw. Sets Max. Flutter Kicks
B:
‘Hero Day’
‘Felix The Cat’
6 Rounds For Time
9 Burpees
9 Box Jumps
9 Pull Ups
9 Thrusters (40/30kg)
9 T2B
C:
Rest of Time Stretch Out
METCON
WU:
Row 800m in teams of 2, partner in plank
Perform 10 Burpees over the rower each when you finished
A:
Work on your strict Pull Ups
Use Bands, perform negative reps etc.
B:
35' AMRAP in teams of 2
60 Box Jumps
50 Russian KB Swings (heavy)
40 cal Row
30 K2E
20 Burpees
10 Pull Ups
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