WOD @CROSSFITBULACH - 12. März 20

REGULAR
WU: (ca. 25min inkl. WOD explanation)
Warm Up and Movement Prep for:
Bench Press
Back Squat
Deadlift
A:
'Happy 30th Cyrill'
In Teams of 2
Lift 30'000kg using:
Bench Press
Back Squats
Deadlift
* Choose your own weights
WEIGHTLIFTING
500m row
Then
3x 90/90 5sec stretch + 3 switches
A. Snatch Technique
B. 1RM Snatch
C. 3x3 Pulls at 110% of B)
GYMNASTICS
Wrist/Shoulder Prep:
· Shoulder Circles
· Wrist Stretches & Knuckle Rolls
Warmup
2x
· 10 Hallow Broobstick Lift Offs
· 20 Pike (Box) Shouldertabs
· 5+5 KB Armbars
HS Walk
· Wall Walk
· Plate Stepups
· Partner Assisted Free Standing Kick Ups
· Free Standing Kick Ups
· Partner Assisted Free Standing HS Walk
· HS Walk
· Obstacles/Zick-Zack
Workout:
15min AMRAP:
5 strict HSPU
10 T2B
15m HS Walk
50 DU / 100 SU