WOD @crossfitbulach - 07. Dezember 2018

 

REGULAR

 

WU:

100 Jumping Jacks

Then 2 Rds

20 KB Swings (light)

10 Squats Jumps

5 Burpees

 

A:

Turkish Get Up

Work up to todays 2RM

(Try to work with BB)

 

B:

'Open Day'

'15.1'

9min AMRAP

15 T2B

10 deadlifts (115/75)

5 snatches (115/75)

 

'15.1a'

1RM Clean & Jerk

6min Time Cap

 

C: 

Rest of time stretch

 

METCON

 

WU:

7' Rower/Ski Erg/Rope Jumping

 

A:

8' EMOM

1) 20 KB Swings

2) 50'' Plank

3) 8 Burpee Box Jump Overs

4) 50'' Wall Sit

 

B:

For Time - 2 Rounds

25 Box Jumps

50 KB SDL

25 Push Ups

25 Plank to High Plank

25 Bicep Curls to overhead w. BB/DB or KB

50 Lunges (25 per leg)

25 Burpees

 

C:

3 x 8-10 Bent Over Rows w. BB

 

D: 

3 x max Plank hold (check your time!)

 

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