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WOD @FITBULACH - 11. Juli


REGULAR


Warmup:

4 Rds w. Partner

Shuttle run

5 Shoulder Press

5 KBS

5 Goblet Squats

Lunges

3 synchro Burpees


12’ Amrap

*BB complex

10 Boxjumps

Every 2‘ 6 Burpees o. Bar


*BB complex

2 GTOH

4 OH Lunges

6 Squats


20-15-10

Pullups

Wallballs

KBS

V-ups

*complete as a relay in full sets


METCON


Wu: With a Partner

A - row/ bike/ ski

B - 1 round of cindy


A: Sixpack saturday


l. 100 Situps

Every 20 reps do 15 russian twists


ll. 100 Crunches

Every 20 reps do 15 side bends


lll. Accumulate 5:00 of plank (regular/ side/ reverse)

If you break do 5 V-ups



B:

Amrap 22‘

100 Airsquats

80 KBS

60 Lunges

40 Pushups

20 Pullups

10 TTB


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