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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