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 :-)