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