WOD @crossfitbulach - 13. September 2018

 

WU:

3 Rounds

15 Good Mornings

15 Walking Lunges

15 Superman

 

A:

Deadlift

Work up to 55% of 1-RM and then 

Set 1 – 10 reps @ 55% of 1-RM

Set 2 – 10 reps @ 65%

Set 3 – 6 reps @ 75%

Set 4 – 8 reps @ 80%

Set 5 – 6 reps @ 85%

Set 6 – 4 reps @ 90%

 

Rest 2-3 minutes between sets. 

 

B:

For time:

50/35 Calories on rower

50 Pull-Ups

100 Walking Lunges with KB/DB Farmer’s Carry position (22.5/15)

 

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