WOD @crossfitbulach - 28. Dezember 2018

 

REGULAR

 

WU:

500 Row & Mobility and Warm up for WOD

 

B:

‘Benchmark Day’

'Helen'

3 Rounds for Time

400m Run

21 KB Swings (24/16kg)

12 Pull ups

 

C:

Rest of time MU practice

 

METCON

 

WU: 500 M row, 30 JJ, 15 Dislocates

 

A: 

10' EMOM

1. 15 KB Swings

2. Max Plank

3. 15 Goblet Squats

4. Max Plank

5. 15 Burpees

6. Max Plank

7. 15 Sit Ups

8. Max Plank

9. 15 KB  Swings

10. Max Plank

 

B:

For Time

25 Box Jumps

50 Sit Ups

50 Pull Ups

50 Air Squats

50 Push Ups

50 Burpees

25 Box Jumps 

 

C: 

Weighted Wall Sit Tabata

 

 

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