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