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