WOD @FITBULACH - 23. Juni

REGULAR

WU:

100 Jumping Jacks

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 OH Squat

A:

Snatch

Work up to 65-75% of your 1RM

Then perform 4x3 Squat Snatch (2sec pause in receiving position)

B:

From 0:00-15:00:

AMRAP in 15 minutes

5 Hang Snatch (40/30kg)

10 Push Ups

15 Sit Ups

Then from 15:00-21:00:

Max. Meter Run

METCON

WU:

Run 800m

Mobility

A:

Goblet Squats

3x20

Work up and perform 3x20 Goblet Squats with KB or DB

B:

8' AMRAP

8 Goblet Lunges

8 Push Ups

8 Sit Ups

1' Rest

7' AMRAP

7 KB/DB Thrusters

7 Pull Ups

7 MT Climbers (side)

1' Rest

6' AMRAP

6 Straight Legs Deadlift w. 2 KB/DB

6 Push Press

6 Leg Lifts from Plank position

C:

Sally Biceps Curls

Weightlifting

Jerk + Shoulder

WU:

30 Cal on any Machine

Then Shoulder and Jerk Prep

A:

Push/Split Jerk

10x2 @60% of your 1RM

B:

Push Press

3x2 @90% of your 1RM

2x max. Reps @75%

Advanced

'2018 Regionals'

'Event 1'

Triple 3

3000m Row

300 DU

3 Mile Run

Time Cap: 49min