WOD @crossfitbulach - 19. November 2018

 

REGULAR

 

WU:

5min AMRAP

10 KB Swings

10 Shoulder Press w. KB

10 Shoulder Taps

10 DU / 20 SU

 

A:

Push Press + Power Jerk

Work up to todays heavy 2 + 1

 

B: 

5min AMRAP

10 Ground to OH (115/95)

10 Push Ups

 

Then 2min Rest

 

5min AMRAP

10 Box Jumps

10 Pull Ups

 

Then 2min Rest

5min AMRAP

 

10 Alternating DB Snatch (22.5/15Kg)

10 Dips

 

C:

Tabata Handstand Hold

 

METCON

 

WU:

100 JJ

then

5-5, 10-10, 15-15 jumps over partner (in plank)

 

A:

20 min AMRAP

5 Burpees

10 Pull Ups

15 KB Thrusters

20 KB Swings

25 Goblet Squats

30 Sit Ups

 

B:

1-2-3-4..... 20 Band Pulls

20-19-18-17...1 Push Ups

 

C:

10 Rounds

10 MT Climbers per leg

10 Sit Ups

 

STRONG

 

WU:

Jumping Lunges & Single Leg Jumps

60 Jumping Lunges (30 each side)

30 Single Leg Box Jumps (15 each side)

 

A:

Back Squat at 30X0

Find your 1RM!

 

Then for time:

 

90% x 2 Reps

85% x 3 Reps

80% x 4 Reps

75% x 5 Reps

70% x 6 Reps

65% x 7 Reps

60% x 8 Reps

55% x 9 Reps

50% x 10 Reps

 

B:

Core

16 Rounds Tabata

Plank - Side plank R - Side plank L - Hollow Hold

 

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