WOD @FITBULACH - 04. August
METCON
WU:
20 JJ, 20 Dislocates, 20 Squats
Then Plank Games
A:
10' AMRAP
5 American KB Swings (24/16)
5 Goblet Squats
5 KB Around The World
5 Thrusters
Perform 2 Burpees whenever you put the KB down
B:
Row 200 m
10 Ground to OH (15/5kg Plate)
20 Push Ups
10 Ground to OH (15/5kg Plate)
Row 200 m
10 Box Jump Overs
20 Russian KB Swings (Heavy)
10 Box Jump Overs
Row 200 m
10 Pull Ups
20 Russian Twists
10 Pull Ups
Row 200 m
10 HR Burpees
20 Weighted Sit Ups
10 HR Burpees
C:
Core Finisher
REGULAR
WU:
400m Run
Then 2 Rounds
5 Walkouts
10 Jumping Squats
15m Lunges
A:
Back Squat
3x10
B:
6 Round of 2:00
10 Cal Row
10 Thrusters
*add weight to thrusters each round
1min Rest
WEIGHTLIFTING
WU:
2 Rounds
250m Row
20 Mountain Climbers
8 Jumping Squats
Clean Breakdown + Prep
A:
Clean Pull + Hang Clean (below knee)
Work up to a moderate – heavy weight
Then perform 5x 1+2
B:
Hang Clean Pull (below knee)
3x3 @70% of 1RM C&J
3x2 @80% of 1RM
3x1 @90% of 1RM
C:
Weighted Back Extensions – 3x10