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