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WOD @CROSSFITBULACH - 16. Dezember 2019



REGULAR


WU:

3 Rounds

30m Easy Jog

30 Mountain Climbers

10 Lunges

8 Squats (1 1/2)


A:

Back Squat

Find todays 3RM Performing 1 1/2 Squat


Btw Sets perform

8-10 Kipping Swings

1-2 Strict Pull Ups


B:

21-15-9

C2B Pull Ups

12-9-6

OH Lunges (40/30kg)


Accessory:

Tabata Russian Twists w. KB




METCON


WU:

7' AMRAP

7 Light KB Swings

7 Squats

7 Sit Ups


A:

KB Clean & Press

3x8-12


Work Up and perform 3x8-12 KB Clean & Press per side


B:

8' EMOM

1) 45'' Wall Sit

2) 12 Goblet Squats

3) 45'' High Plank

4) 12 Push Ups


C:

15' AMRAP

15 KB Swings

10 Goblet Lunges

5 Pull Ups

10 Box Jumps

15 Band Pulls


D:

Tabata


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