WOD @CROSSFITBULACH - 15. FEBRUAR 2019

REGULAR

WU:(10-12min)

500m Row

Then Mobility and Warm Up for Strength part

A:(15min)

Seated Shoulder Press w. BB

Work up to todays 1RM

Then perform 5x3 Reps @ 65% of 1RM

B:(35min incl. 5min WOD prep.)

'Hero Day'

'Hotshots 19'

6 Rounds

30 Air Squats

19 Power Cleans (60/40kg)

7 Strict Pull Ups

400m Run

C: 

Rest of time stretch

METCON

WU:

Row 500 m & 3 min Squat Wrestling

A:

20 min AMRAP

5 Pull Ups

10 KB Thrusters

15 Push Ups (on knees/at wall)

20 Wall Balls

2 Burpees every 2 min

B:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

KB Swings

Renegade Rows

KB Deadlifts

C:

150 m Heavy Farmers Carry