WOD @FITBULACH - 19. Juni

REGULAR

WU:

500m Row

Then 2 Rounds

5 Clean Pulls

5 Muscle Cleans

5 Power Clean To Thruster

5 Squat Clean + Jerk

A:

Hang Clean + Jerk

Work up to 60-70% of your 1RM C+J

Then Perform 3x 2+1

B:

'Hero WOD Friday'

'Donny'

For Time

21-15-9-9-15-21 Reps, For Time

Deadlifts (100/70kg)

Burpees

METCON

WU:

100 SU

20 Squats

10 Shuttle runs

20 Squats

100 SU

A:

Bulgarian Split Squat

3x8-12 per leg

B:

24' EMOM

30'' T2B/K2E

20 JJ & 10 Push Ups

15 KB Swings (heavy)

10 KB Clean & Press

8 High Knees, 4 JJ, 2 Burpees, Sprint

Max Sit Ups

C:

3 x 8

Scapula Pull Ups

Scapula Push Ups