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WOD @CROSSFITBULACH - 30. Oktober 2019


REGULAR


WU:

3 Rounds

150m Row

10 Dislocates

10 OH Squats w. Broomstick

30 Jumping Jacks


A:

Snatch Balance + OH Squat

Work up to todays max. in the Complex

(1 Snatch Balance + 3 OH Squats


B:

'Wednesday Chipper'

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Alternating Lunges

10 Burpees

20 Kettlebell Swings (24/16kg)

10 Burpees

10 Dips

10 Burpees

20 Kettlebell Swings (24/16kg)

10 Burpees

30 Alternating Lunges

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats


C:

2x 8-10 Triceps Kickbacks



METCON


WU:

Joints WU

then

5' of Burpee Jump Over Crawl Under with Partner


A:

10' EMOM

1) 15 KB Thrusters

2) 10 Burpees


B:

6 Tabatas with 1' Rest in between

1) KB Swings

2) Wall Sit

3) Push Ups

4) Jumping or Goblet Lunges

5) Plank to High Plank

6) Box Jumps


C:

Core with Partner




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