WOD @CROSSFITBULACH - 15. November 2019

REGULAR

WU:

3 Rounds

30 Jumping Jacks

20 Mountain Climbers

10 Shoulder Taps

5 Push Ups

A:

Bench Press

Work up to 65% of your 1RM

Then 6x3 Reps

B:

'Hero WOD Friday'

'Devil of Ramadi'

4 Rounds (In Teams of 2)

8 Man Makers (22.5/15kg) / Plank Hold

20 Deadlifts (124/93kg) / Wall Sit

24 One-Arm DBThrusters (22.5/15kg) / Scissor Kicks

Cash out:

500 Double-Unders / Row

*With a running clock Partner A starts the man makers while Partner B holds plank. Split the work and switch positions as needed, but both partners must work at the same time! Once the man makers are complete, either partner may start the deadlifts, and so on.

C:

Rest

METCON

WU:

5' Rowing, Skipping, Ski Erg, Assault Bike

& Mobility

A:

Strict Pull Ups (weighted)

5x5

Work up and perform 5x5 weighted Pull Ups

If you struggle with Pull Ups, work on your strength

B:

25' AMRAP

70 SU's

60 MT Climbers

50 Walking Lunges

40 Sit Ups

30m Bear Crawl

20 Wall Balls

10 Push Ups