WOD @CROSSFITBULACH - 20. Dezember 2019

REGULAR

WU:

Squat Clean warm up and prep

(Coaches Choice)

A:

Hang Squat Clean

Work up to 75% of your 1RM Clean

Then Perform 5x2

*Focus on a strong pull and fast transition

B:

'Hero WOD Friyay!'

'Erin'

5 Rounds For Time

15 Dumbbell Split Cleans (17.5/12.5kg)

21 Pull-Ups

Accessory:

2x8-10 Triceps kick backs

METCON

WU:

Row 500m

20 Dislocates

10 Squats

5 Burpees

Mobility

A:

8' EMOM

1) 8 Strict Pull Ups

2) 12 Heavy Goblet Squats

3) 8 Weighted Push Ups

4) 12 Heavy Goblet Lunges

B:

Tabata This

1) Tabata Row

2) Tabata Air Squats

3) Tabata Band Pulls

4) Tabata Sit Ups

5) Tabata KB Swings

1 min rest between each Tabata