WOD @CROSSFITBULACH - 13. Dezember 2019

REGULAR
WU:
5min AMRAP
8 KB Deadlift High Pulls
8 KB Swings
8 KB Shoulder Press
8 Jumping Squats
A:
Power Clean
Work up to your Weight for the WOD
Then perform 5x1
Btw. Reps perform
5 Push Ups
1 Wall Walk
6 Shoulder Taps
B:
'Hero WOD Friyay'
'Holleyman'
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (100/70kg)
*35min Time Cap
METCON
WU:
7' AMRAP
7 Dislocates
5 Light KB Swings
5 Squats
3 Push Ups
3 Sit Ups
A:
Weighted Push Ups
5x3
Work up and perform 5x3 reps, let a partner help you with the weight
B:
20' EMOM
1) 8 Goblet Squat-Lunges Combo (Squat-Lunge-Lunge = 1 Rep)
2) 10 Burpees
3) 45'' Wall Sit
4) 10 DB Thrusters
5) 45'' Plank
C:
Tabata
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