WOD @FITBULACH - 10. Juli

REGULAR

WU:

3 Rounds

15m Jog

15 High Knees

15 Butt Kicks

15 Dislocates

Followed by 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

A:

Snatch

Work up to 60% of your 1RM

Then 5 Rounds

5 Squat Snatches every 2:30 @60%

2 sec Pause in catch position

B:

'Hero WOD Friday'

'DG'

AMRAP in 10 minutes

8 Toes-to-Bars

8 Dumbbell Thrusters (15/10kg)

12 Dumbbell Walking Lunges (15/10kg)

METCON

WU:

5' Rowing, Bike, Ski Erg, SU/DU

Mobility

A: For Time

2 Rounds

20 Strict Pull Ups

30 T2B / K2E

30 KB Deadlifts to High Pulls

100 DU / 250 SU

30 Box Jumps

30 Burpees

20 KB Clean & Press

B:

Tabatas & Co. ;)