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