WOD @crossfitbulach - 07. November 2018

 

REGULAR

 

WU:

500m Row

5 Romanian Deadlifts

5 Clean Pulls

5 Muscle Clean

5 Front Squats 32X1

3 Power Clean to Front Squat

2 sec pause in receiving position, 

each rep. a little deeper

5 Hang Squat Cleans

 

 

A:

Squat Clean

Work up to 80% of 1RM

Then

13min EMOM Squat Clean

Every 30 sec 1 rep @80% of 1RM

 

B: 

Birthday WOD KOK SUE 07.11.1992

With vest

26 cal row

26 DL 100/70

26 DU

26 HSPU

26 DU

26 squats

26 DU

26 push ups

26 DU

26 burpees 

 

 

C:

Rest of time Stretch

 

METCON

 

WU:

Row twice 300 m with partner in Plank

 

A:

15 Min AMRAP

15 hand to hand KB Swings

15 HR Push Ups

15 Burpees over the KB

 

B:

For Time

5 Burpees

10 Strict Pull Ups

20 Wall Balls

30 Cal Row

20 Wall Balls

10 Strict Pull Ups

5 Burpees

 

C:

300 M Farmers Carry

 

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