WOD @CROSSFITBULACH - 15. April 2019

REGULAR

WU:

3 Rounds

150m Row

6 Good Mornings

6 Front Squats

6 Shoulder Press

6 Thrusters

A:

Cluster

Work up to todays 1RM

B:

12min AMRAP

5 Thrusters (40/30kg)

10 Pull Ups

15 Push Ups

C: 

Tabata Plank / Deadlift Hold

METCON

WU:

2 Rounds

Run 400m

Row 200m

20 Dislocates

A:

20 min EMOM

1) 45" DU's / SU's

2) 20 Lunges

3) 10 cal row

4) 15 Goblet Squats

5) 20 KB Swings

B:

15 min AMRAP

Pull Ups to Failure

30 High Knees

Push Ups to Failure

30 High Knees

Sit Ups to Failure

30 High Knees

Row 200 m

STRONG

Boulder Shoulders

WU:

Warm Up & Mobility

A:

Shoulder Press 1.5

Find your 3RM in small steps

5x3 with 70-80%

B:

7' EMOM

4 Push Jerk

3 Push Press

2 Shoulder Press

C:

Strength Cycle

3 Rounds:

- Cuban Press 8-12

- Landmine Press 8-12

- Negative HSPU

- FR hold with KB: 45"