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WOD @CROSSFITBULACH - 20. Januar 2020


REGULAR


WU:

6min AMRAP

40 SU

10 Ground to OH w. Plate

10 Air Squats

10 Dislocates


A:

Cluster

Work up to todays 2RM


B:

For Time

25 Burpee Box Jump Overs

20 HSPU

15 Dips

10 Thrusters (40/30kg)

15 Dips

20 HSPU

25 Burpee Box Jump Overs


C:

Tabata Flutter Kicks




METCON


WU:

Row 400M, then 2 rounds

20 Dislocates

10 Shoulder Openers from the floor (with broomstick)


A:

DB Shoulder Press

3 x 8-12


Then max Push Press with the same weight


B:

15 min AMRAP

5 Wall Balls

10 Box Jumps

15 KB Swings


C:

For Time

25 Squats - 5 Push Ups

20 Squats - 10 Push Ups

15 Squats - 15 Push Ups

10 Squats - 20 Push Ups

5 Squats - 25 Push Ups

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