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