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