WOD @crossfitbulach - 12. Oktober 2018

 

REGULAR

 

WU:

5min AMRAP

200m Row

10 SDHP

10 KB Swings

10 Shoulder Press w. KB

 

A:

Deadlift

Work up to 85% of 1RM

Then:

5x3 Reps

 

B:

‘Open WOD Day’

'14.1'

10min AMRAP

30 DU

15 Power Snatch (75/55lb)

 

C:

Rest of time stretch

 

MET-CON

 

WU: 

In teams of 2

4 x 200 m row, partner waits in plank position

then

20 Dislocates

10 Push Ups

5 Burpees

 

A: 

15 min EMOM (3 sets)

Minute 1 – Tempo Push-Ups x 10-12 reps @1111

Minute 2 – 60 m Farmers carry (heavy) & 30 m OH carry (light)

Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Minute 4 – 15 Sit Ups

Minute 5 – Max DU's

 

B: 

20 min AMRAP

15 m Bear Crawl

10 Ball Slams

10 Squats

10 Push Ups

10 Pull Ups

10 Sit Ups

10 KB Swings (heavy)

10 Burpees

15 m Crab Walk

 

C: 3 x max bar hang

 

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