WOD @CROSSFITBULACH - 19. August 2019

REGULAR

WU: 6min AMRAP 30 SU 10 Shoulder Dislocates 10 Shoulder Taps 15m Bear Crawl A: Split Jerk Work up to todays 1RM Then 7min EMOM 5 Push Press @60% of A 5 Burpees B: 12min AMRAP 5 Clean & Jerk (50/35kg) 10 Ring Dips 15 Jumping Squats C: Stretch

METCON

WU:

Mobility

A:

3 Rounds

1) Goblet Squats

2) MT Climbers

3) 1 Armed KB Swings

4) T Push Ups

5) Jumping Lunges

6) DB/KB Rows

7) DB/KB Side Lunge

8) Push Up Position Row

9) DB/KB Lunge and rotation

10) DB/KB Push Press

30'' each w. 15'' rest

Rest 2' after every round

B:

Planks & Co.