WOD @FITBULACH - 30. Juni

REGULAR
WU:
5min AMRAP
30 JJ
20 KB Swings
10 Shoulder Press w. KB
5 Cobra Push Ups
A:
Push Press + Push/Split Jerk
Work up to todays 4RM Push Press
Then continue to work up to todays 2RM Push/Split Jerk
B:
21-15-9
DB Thrusters (2x22.5kg / 15kg)
Burpee Pull Ups
C:
3x 8-10 Triceps extention
METCON
WU:
Row 500m
15m Bear Crawl
15m Lunges
15m Inch Worm
15m Lunges
A: KB/DB Sumo Deadlift Superset Goblet Squats
3x15
B:
Wall Sit & Plank Tabata
C:
For Time:
Run 600m
30 Burpees
30 KB Clean
30 Sit Ups
30 OH Plate Lunges
30 Pull Ups
WEIGHTLIFTING
Snatch
WU:
Shoulder + Hip Mobility
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Hang Power Snatch
5 High Hang Squat Snatch
A:
High Hang Squat Snatch
Work up to a moderate weight
Then Perform 3 Sets of doubles w. a 3sec pause in bottom position
B:
Hang Squat Snatch
Work up to a moderate to heavy weight
Then Perform 4 Sets of Singles w. a 1sec pause in bottom position
ADVANCED
'2018 Regionals'
'Event 1'
Triple 3
3000m Row
300 DU
3 Mile Run
Time Cap: 49min