WOD @CROSSFITBULACH - 12. Juni 2019

REGULAR
WU:
5min AMRAP
25 Superman
10 Shoulder Dislocates
10 Shoulder Opener
10 OH Squats w. Broomstick
10 Shoulder Press w. Broomstick
A:
Snatch Complex
Work up to todays 1RM
1 Hang Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
B:
5 Rounds for Time
10 T2B
10 Burpees o. Bar
10 HSPU
After every Round perform Thrusters:
Round 1 - 12 Reps @30/20kg
Round 2 - 9 Reps @40/30kg
Round 3 - 6 Reps @50/40kg
Round 4 - 3 Reps @60/50kg
Round 5 - 1 Reps @70/60kg
C:
Stretch and Cool Down
METCON
WU:
50 JJ, then
30m Bear Crawl
15m Lunges
15m Inch Worm
30m Crab Walk
Reaction Game
A:
Find todays 10RM DB or KB Thrusters
B:
30' AMRAP in teams of 2
15 Cal Row
20 Band Pulls
20 KB Swings
20 OH Lunges (plate)
20 Push Ups
20 Sit Ups
15 Cal Row
C:
Plank/Side Plank Tabata
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