WOD @FITBULACH - 11. August

Metcon:

WU:

3 ROUNDS 150 M row, 5 Burpees over the rower

A:

Turkish Get Ups

Work up and perform 7 Turkish Get Ups per side

B:

7' AMRAP

10 Push Ups

20 Walking Lunges

30 DU’s / 60 SU’s

2' Rest

7' AMRAP

5 Burpee Box Jumps

10 KB Push Press

15 Sit Ups

2' Rest

7' AMRAP

15 Squats

10 KB Swings

5 Pull Ups

C:

Sally Plank / High Plank

Regular:

WU:

5min AMRAP

10 Good Mornings

10 Sumo DL HP

10 Deadlifts

A:

Sumo Deadlift 

Work up to a heavy weight Then perform 5 x 3

btw. Sets weighted Pull Ups

B:

4 Rds for Time

9 Power Snatch (50/35kg)

12 TTB

15 Dips

Weightlifting:

WU:

2 Rounds

250m Row

20 Mountain Climbers

8 Jumping Squats

Snatch Breakdown + Prep

A:

Hang Snatch (below knee) 

3x3 @70% 1RM

3x2 @75% 1RM

3x2 @80% 1RM

B:

Snatch Pull on Riser

3x3 @85% 1RM