WOD @crossfitbulach - 15. Oktober 2018

 

REGULAR

 

WU:

500m Row

then 3 Rounds

5 Push ups

5 Squats w. BB

5 Good mornings w. BB

 

A:

Front Squats

Work up to todays 2RM

 

B:

20min AMRAP

8 Toes to Bar

10 Dumbbell Hang Clean and Jerk (22.5/15)

14/12 Calorie Row

 

METCON

 

WU: 

Run 400 m

5' AMRAP

5 Squats (arms up)

5 Superman

5 Sit Ups

 

A:

15' AMRAP

10 Hand Release Push Ups

20 KB Swings

75 DU's / 150 SU's

 

3' Rest

 

B: 

15' AMRAP

30 Cal Row

20 Wall Balls

10 KB Deadlifts

 

C: 

300 m Heavy Farmers Carry

 

STRONG

 

A1 + A2: (Zwischen den Übungen abwechseln, 10 Bench danach 10 Deadlift etc....90 Sec Pause zwischen Übungen und Sets)

 

A1: Bench PressWarumup Set: 3 x 8 Reps at 20% 1RM

Set 1: 10 - 8 - 6 - 4

Set 2: 10 - 8 - 6 - 4 (+10%)

 

Tempo: 50X0

 

A2: Deadlift

Warumup Set: 3 x 10 Reps at 30% 1RM

Set 1: 8 - 6 - 4 - 2

Set 2: 8 - 6 - 4 - 2 (+10%)

 

Tempo: 40X0

 

B: Circuit 3er Team

3 Rds:

 

1. Station

6 - 8 x Behinde the Neck Presses Tempo @30/20 kg Barbell

 

2. Station

6 - 8 x GHD Back Extensions @ 20/15kg Plate

 

3. Station

4 - 6 x Scoot Zottmann Curls @17.5/12.5 kg DB

https://www.youtube.com/watch?v=ZrpRBgswtHs

 

4. Station

REST

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