WOD @crossfitbulach - 12. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

100m Row

10 Air Squats

5 Burpees

 

A:

Back Squat

Work up to heavy 3 Reps (Tempo 22X1)

Then drop down to 70% and Perform 3 x max. Reps (No Tempo)

 

B:

1000m Row (EMOM 5 Push Ups)

Then

21-15-9

Burpee Box Jump overs

C2B

(Time Cap: 20min)

 

C:

Tabata Hollow Hold

 

METCON

 

WU:

30 Dislocates & 5 min AMRAP

5 Push Ups

5 Sit Ups

5 Lunges

 

A:

10 min EMOM

1) 10 Wall Balls

2) 10 Goblet Squats

 

B:

5 Rounds

400 m Row

20 KB Swings

10 Weighted Push Ups

5 Burpees

 

C: 

100 Sit Ups 

 

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