WOD @CROSSFITBULACH - 15. Februar 2020

ENDURANCE
WU:
11min AMRAP
5 Burpees
10 Cal Bike/Ski
15 GTOH
20 SU
A:
Teams of 2
21-18-15-12-9
Cal Ski
Box Jumps
B:
10 Rounds
5 Burpees
7 Cal Row
10 WallBalls
C:
Death by Shuttle Run
REGULAR
WU:
2 Rounds
300m Row
7 Deadlifts
7 Hang Clean
7 Squats
7 Push Press
Then Work up in weight for Barbell Complex WOD
A:
35min AMRAP
50 KB Reverse Lunges
45 KB Swings (24/16)
40 V-Ups
35 KB Snatches (24/16)
30 T2B
25 HSPU / Push Ups
20 Pogo Jumo Burpees
Every 5min one unbroken BB Complex:
1 Deadlift
2 Hang Squats Cleans
3 Squats
3 Shoulder to OH
*Add Weight after each Round
If you fail the unbroken Round = 10 Deadlift penalty for both partners
METCON
WU:
Tabata Burpees & Run
A:
'Sixpack Saturday'
12min EMOM
1. 12 alternating V-Ups, 8 Crunches
2. 20 Heel touches, 8 Side to Side
3. 30sec Plank
B:
100 Cal Row w. Partner
1min Rest
21-15-9
Burpee w. Pogo Jump
DB Squats
2min Rest
15-9-3
DB C&J
TTB