WOD @crossfitbulach - 30. November 2018

 

REGULAR

 

WU:

Then 5min AMRAP

150m Row

5 Shoulder Press w. BB

5 Push Ups

5 Burpees

 

A:

Bench Press

Work up to todays 5RM

 

B:

'Hero Day'

'JT'

21-15-9

HSPU

Ring Dips

Pull Ups

 

C: 

Tabata Plank

 

METCON

 

WU: 

100 JJ

30 M Bear Crawl

15 M Inch Worm

15 M Burpee Broad Jumps

 

A:

20 Min Amrap

15 Squats

5 Push Ups

15 Sit Ups

5 Push Ups

15 M Crab Walk

 

B:

10 Min Emom

1) 15 DB Thrusters

2) 60 MT Climbers

3) 15 DB Lunges

4) 60 MT Climbers

5) 15 KB Swings

 

C:

100 Russian Twists For time

 

Rest of time heavy Front Rack Carry

 

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