WOD @FITBULACH - 14. Juli

REGULAR
WU:
5min AMRAP
40 Jumping Jacks
30m Jog
10 KB Thrusters
5 Jumping Squats
Then Clean and Jerk Prep
A:
Clean (touch and go)
5 – 4 – 3 – 2 – 1
Increase weight after every Set and end with a Jerk
B:
For Time
100 Sit Ups
80 Air squats
60 Push Ups
40 Lunges
20 Burpees
10 HSPU
C:
Cool Down
400m Jog
METCON
WU:
Run 400m then
30 JJ
20 Dislocates
10 Squats
5 Burpees
Shoulder Mobility
A:
Weighted Push Ups
3x8-12
B:
For Time
150 DU / 450 SU
150 KB Swings
Perform 3 Burpees whenever you have to stop
C:
For Time
Row 2000m
D:
8' EMOM
1) 40'' Weighted Wall Sit
2) 30'' Shoulder Taps
WEIGHTLIFTING
Snatch
WU:
Joint Prep
Muscle Snatch Prep
A:
Muscle Snatch
Work up to a moderate weight
Then perform 8x2
B:
Power Snatch
Work up to 65% of your 1RM
Then perform 8x1
ADVANCED
Games 2017 - Muscle Up Clean Ladder
8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight
M 102-111-120-129-138-145-151-158 kg F 65-72-79-86-92-97-102-106 kg
Scale appropriate