WOD @crossfitbulach - 19. Dezember 2018

 

REGULAR

 

WU:

5min AMRAP

100m Row

5 Good Morning into Squat

5 Front Rack Lunges

5 Burpees

 

A:

Front Squat

Work up to heavy 5 Reps (Tempo 30X1)

Then drop down to 60% and Perform 3x 10Reps (No Tempo)

 

B:

For Time

50 WallBalls (20/16)

25 DB Box Step Overs (22.5/15kg)

50 DU / 150 SU

25 DB Box Step Overs

50 DB Walking Lunges

 

C:

Tabata Wall Sit

 

METCON

 

WU:

KB/Rowing Game

 

A: 

3 X 8-10 Weighted Push Ups

 

B:

15 min EMOM

10 Pull Ups

15 KB Front Squat L

15 KB Front Squat R

20 KB Swings

15 Goblet Squats

 

C:

5 min EMOM

15 Box Jumps

 

D:

1-2-3-4-5-6-7-8-9-10 Burpees

10-9-8-7-6-5-4-3-2-1 Sit Ups

 

 

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