WOD @CROSSFITBULACH - 14. Mai

REGULAR

WU: (12min inkl. introduction)

500m Row

Then 3 Rounds

20 Mountain Climbers

10 Lunges

5 Jumping Squats

A: (25min)

Back Squats

Work up to 75% of your 1RM

Then perform 5x4 Reps

B: (23min inkl. WOD Prep)

Three 5min AMRAPs in 18 minutes

40 Double-Unders

10 Clusters (40/30kg)

5 Bar Facing Burpees

Rest 1 minute between sets

Start the next AMRAP where the previous AMRAP left off.

METCON

WU:

Joint Rotations

then

5 Walk Outs to Push Up

10 Lunges

20 JJ

10 Squats

5 Burpees

A:

20' EMOM

1) 20 KB Swings

2) 45" Plank

3) 15 KB Thrusters

4) 45" Wall Sit

5) 12 Push Ups

B:

7' AMRAP

10 Burpees

20 Jumping Lunges

30 MT Climbers

1' Rest

7' AMRAP

10 Sit Ups

15 Plank to High Plank

20 Squats

C:

Hollow Hold Tabata