WOD @CROSSFITBULACH - 18. Januar 2020

ENDURANCE
Warmup: Amrap 9’ 10 KBS 5 jumps o. KB 10 GTOH w. KB 5 Deck squats w. jump
A: For Time Buy-in: 100/ 80 cal row 3 Rounds 15 Burpee Box Jumps 50 DU
B: For Time 5 Rounds 10 Wallballs 4 Shuttle Runs w. down
REGULAR
Warmup: Amrap 8’ Partner 1 - 200 m Row Partner 2 - 10 Pushups, 10 KBS, 10 KB DL -> switch when 200 m Row is done
A: Emom 10’ PA: 1 Round of DB DT (11 DL, 9 HPC, 6 Jerks) PB: Holds DBs -> switch
B: Amrap 30’
20 Burpees 5 synchro Hang Power Snatches (40/30) 10 synchro OHS (40/30) 15 synchro Pushups 20 Burpees 5 synchro Pullups 10 synchro squat Cleans (40/30) 15 synchro reverse Lunges 20 Burpees 5 synchro TTB 10 synchro Thrusters (40/30) 15 synchro Situps
METCON
Warmup: 2 Rounds 40 m Side shuffle 30 m Lunges 20 Leg Swings 10 1.5 Airsquats
A: 4 x 10 Waiter Squats (per side) 3 sec pause in bottom -> Btw. the sets 80 m one arm farmers carry
5 Rounds x 5 min
5 Devils Press 10 TTB 15 DB Cleans 10 Wallballs 5 Burpees 6-15 cal row
*adjust cals on row to have ~1 min rest