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