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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





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