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