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"