WOD @CROSSFITBULACH - 27. Februar 20

REGULAR

WU:

2 Rounds

40 Jumping Jacks

30 Mountain Climbers

15m Bear Crawl

10 Good Mornings w. BB

A:

Bent Over Row

Work up to a moderate - heavy weight and perform

5x5

Btw. Sets

10 Kipping Swings

10 Dislocates

B:

12min AMRAP

10 Pull Ups

15 Russian Twists (24/16kg)

20 KB Swings (24/16kg)

C:

Tabata Hollow Hold

WEIGHTLIFTING

Warm Up:

3 rounds

10 reps "greatest stretch"

10 cossack squats per leg

10 good mornings

5+5+5 Snatch Grip BTN Press + Pushpress + Pushjerk

A. 1 Drop Snatch + 2 Snatch Balance *build up to a tough weight maintaining good technique

B. 2 Snatch Pull + 1 Snatch + 2 OHS

*Build up to heavy complex

GYMNASTICS

Warmup:

Wrists/Shoulders

Thoracic KB Reaches

Wall Shoulder Rotations

Banded Pull Aparts

A. 1rm Ring Dip

B. 3 back off sets at 50% of A for max reps

C. AMRAP 20

5 Wall Walks

7 Strict T2B / Straight Leg Leg Raises 10 (Feet Elevated) Ring Rows + 10 sec Ring Hold

- rest 1 min between rounds