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