WOD @CROSSFITBULACH - 13. September 2019
REGULAR
WU:
3 Rounds
25 Jumping Jack
25 Mountain Climbers
15m Lunges
15m Duck Walk
A:
Push Press
Work up to 65% of your 1RM
Then Perform 5x3 Reps w.3sec pause in Dip-Position
Btw. Sets Max. Dips
B:
‘Hero Day’
‘Josh’
21 OH Squats (40/30kg)
42 Pull Ups
15 OH Squats (40/30kg)
30 Pull Ups
9 OH Squats (40/30kg)
18 Pull Ups
C:
Stretch out
METCON
WU:
Row 400m & Movement prep
A:
3 Rounds
1) Goblet Squats
2) MT Climbers
3) 1 Arm KB Swing
4) DB T Push Ups
5) Jumping Lunges
6) KB/DB Bent Over Rows
7) KB/DB Side Lunges
8) Push Up Position Row
9) KB/DB Lunge and Rotation
10) KB/DB Push Press
45'' per station
15'' rest between exercises
2' rest after every round
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