WOD @crossfitbulach - 09. November 2018

 

REGULAR

 

WU:

500m Row

Then Warm up and Mobility for all movements (10min)

 

A:

'Hero Day'

'Dork'

6 Rounds for Time

60 DU / 120 SU

30 KB Swings (24/16kg)

15 Burpees

 

B: 

Rest of Time Rope Climb practice

 

METCON

 

WU: 

5 Min Jump over/crawl under the partner

 

A:

3 Rounds

1 Min KB Swings

30 Sec Plank

1 Min KB Deadlifts

30 Sec Plank

1 Min Goblet Squats

30 Sec Plank

1 Min KB Lunges

90 Sec Rest

 

B: 

In Teams of 2 

200 Wall Balls for time

 

Both perform 2 Burpees every 2 min

 

C: 

Tabata Push Ups

 

 

 

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