WOD @CROSSFITBULACH - 13. Mai 2019

REGULAR

WU:

3 Rounds

30 Jumping Jacks

15m Lunges

10 Squats

5 Burpees

A:

Back Squats

Work up to 75% of your 1RM

Then 5x5 (Tempo 14X1)

Btw. Sets max. Weighted Puss Ups

B:

21 DB Squats (22.5/15kg) 21 KB Swings (32/24kg) 21 Pull Ups

15 DB Squats (22.5/15kg) 15 KB Swings (32/24kg) 15 Pull Ups

9 DB Squats (22.5/15kg) 9 KB Swings (32/24kg) 9 Pull Ups

METCON

WU:

Run 400m, 30 Dislocates, 20 Sit Ups, 10 Burpees, 5 Broad Jumps

A:

For Time

25 Strict Pull Ups

50 Box Jumps

50 K2E

100 Bicycle Crunches

50 Push Ups (weighted)

50 Goblet Squats

25 Strict Pull Ups

B:

16' EMOM

1) 10 Burpees

2) 20 KB Swings

3) 15 KB/DB Thrusters (2 KB/DB)

4) 20 KB Deadlifts

C:

Tabata

STRONG

A:

Back Squat

5x3 @80%

B:

Circle

5 Rounds

5 Dips

5 Pull Ups

10 Lunges

C:

Shoulder Press

3x 8-12