WOD @CROSSFITBULACH - 25 . MÄRZ 2019

REGULAR

WU:

500m Row

Then Mobility and Warm Up for Strength part

A:

Cluster

Work up to todays 3RM

B:

24-18-12

Dumbbell Snatch (22.5/15kg)

Box Jump Overs 

Front Squats (70/47.5kg)

C: 

Rest of time stretch

METCON

WU:

Row 1500 m in teams of 2

partner does farmers carry (not too heavy)

A:

20' EMOM

1) 10 Burpees

2) 20 KB Swings

3) 45'' Plank

4) 15 KB Thrusters

5) 45'' Wall Sit

B:

20' AMRAP

30 m Bear Crawl

25 Sit Ups

20 KB Russian Twists

15 Wall Balls

10 Inverted Rows

5 Burpee Pull Ups

C:

Side Plank Tabata

STRONG

A:

Romanian Deadlift

4x8

B:

Banded Back Squats

5x6

C:

Split Stand Good Mornings

3x8-12

D:

DB Bench Press