WOD @FITBULACH - 18. Juli

REGULAR

Team

Warmup:

500 m row

2 Rounds

14 Shoulder Press

10 Kipping Swings

7 Burpees

5 Front Squats 3 sec down, 3 sec pause

4 Jumping Lunges

Team-Wod:

Build teams of 4 and organise your equipment and space. Warm up the specific movements.

Buy-in:

100 cal Bike - 100 Burpees to target

2 Rounds:

15 synchro FS (40/ 30)

75 DB Snatches - 75 Partner Wallballs

15 synchro GTOH (40/30)

50 HSPU - 50 TTB

15 synchro STOH (40/30)

25 Devils Press - 25 Box Stepovers

Amrap meters run in remaining time. Two people rest, two people run.

METCON

Wu:

2 Rounds

10 cal on every erg

When switching ergs:

5 Walkouts to pushups

10 Lunges

A:

Emom 15

l. 15 DB/ KB Deadlifts

ll. 15 DB/ KB Stepups

lll. 15 DB/ KB Hang Snatches

B:

Amrap 18’

30 Jumping Squats

30 KBS

30 KB Thrusters

30/ 20 cal Row

Every 2:00 complete 5 Burpees o. KB

C: Surprise :-)