WOD @CROSSFITBULACH - 16. März

REGULAR

WU:

50 SU

Then 2 Rounds

10 KB Swings

10 Shoulder Press w. KB (5 each side)

8 Push Press

5 Split Jerk

Then work up to 80% of your 1RM

A:

Split Jerk

Perform 5x2 @80% of your 1RM

B:

For Time

50 Air Squats

10 Burpees

40 Sit-ups

8 Burpees

30 Walking Lunges

6 Burpees

20 Push-Ups

4 Burpees

10 Pull-Ups

4 Burpees

20 Push-Ups

6 Burpees

30 Walking Lunges

8 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

METCON

WU:

50 JJ & Wrist Warm Up

then

30m Bear Crawl

15m Inch Worm

30m Crab Walk

15m Lizard Walk

A:

25' Partner AMRAP

Buy in 800m run / 1000m row

then

6 Straight leg raises

8 Push Ups with partner (clap in top position)

10 Russian KB Swings

12 Burpees

B:

Tabata(s)