WOD @FITBULACH - 27. Juni

REGULAR
'Team'
WU:
500 m row
2 Rounds:
15 m Lunges
10 Kipping Swings
15 m Cossack Squats
10 KBS
A:
In a 40’ window:
16-32-48
HSPU
Double KB Squat Cleans
Straight into 4 Rounds:
10 synchro Pullups
15/12 cal Row
10 synchro Pushups
15/12 cal Row
Straight into Amrap:
2 DL
1 Cluster
1 FS
1 STOH
*start light (max. 30/25), build in weight, stay at highest maintainable weight for rest of time
METCON
WU:
Amrap 6
10/7 cal Erg (row/ bike/ ski)
15 m Duckwalk
10 Kettlebell Swings
5 Burpees
A: Leg Strength
Emom 10’
l.) 8-10 KB/ DB walking Lunges
ll.) 8.10 KB/ DB Squats
B:
4 Rounds
10 jumping Lunges w. DB (22.5/15)
10 Burpees
10 alt. DB Snatches (22.5/15) TC 12
- 3 min Rest -
4 Rounds
7 Devils Press (2x 22.5/15)
7 Thrusters (2x 22.5/15)
7 Burpees TC 15