WOD @CROSSFITBULACH - 21. Oktober 2019

REGULAR
WU:
3 Rounds
30m easy jog
10 Jumping Lunges
10 Shoulder Press w. DB
10 DB Clusters
A:
Clusters
Work up to todays 1RM
Hold 2sec in bottom of the Clean position befor performing the Thruster
B:
3 Rounds for time
5 Muscle Ups
15 Deadlifts (100/70kg)
25/21 Cal Row
C:
3 Sets each
5-8 Strict Pull Ups
8-10 Bent Over Row
METCON
WU:
500m Row
40 JJ
30 Dislocates
20 Lunges
10 Push Ups
A:
35' AMRAP
21 DB/KB Thrusters
21 Pull Ups
800m Run/Row
30 KB Swings
30 Pull Ups
50 DUs/150 SUs
50 Sit Ups
400m Run/Row
30 Box Jumps
30 WB
B:
3x 8-12 Biceps Curls
3x 8-12 Banded Triceps Extensions
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