WOD @crossfitbulach - 10. Oktober 2018

 

REGULAR

 

WU:

5min AMRAP

200m Row

10 FS w. BB

10 Good mornings

10 Squat jumps

 

A:

Front Squats

Work up to 80% of your 1RM

Then:

3x3 @ 80%

3x1 @ 85%

 

B: 

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (22.5/15)

Calorie Row

Rest 1:00 between rounds

 

C:

Rope Climb practice

 

MET-CON

 

WU:

Rowing Games

 

A:

16' EMOM 

1) 14 Goblet Squats

2) 10 Push Ups

3) 15 Box Jumps

4) 20 KB Russian KB Swings

 

B: 

3 Rounds for Time

12 Bicep Curls (20/15)

10 Goblet Squats (24/16)

12 Skull Crusher (20/15)

10 Goblet Squats

12 Shoulder Press (20/15

10 Goblet Squats

12 Bent over rows (20/15)

10 Goblet Squats

12 Push Ups

10 Goblet Squats

 

 

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