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WOD @CROSSFITBULACH - 01. Februar 2020


ENDURANCE


WU:

6min AMRAP

1 Sumo Inchworm

2 Inchworms

3 Burpees

4 Lunges

5 KB Good Mornings

7 Air Squats


A:

Rowing Intervals


4x250m

30sec Rest


3-4min Rest


3x500m Row

min. 1min Rest


3-4min Rest


2x750m Row

min. 90 sec Rest


3-4min Rest


1x1000m Row


B:

Partner Tabata Ski/Bike/Run




REGULAR


WU:

10min EMOM

1.) 7-12 Cal Row

2.) 10 Air Squats + 4 Burpees


A:

10 Rounds For Time in Teams of 3

10 Synchro Walking Lunges (M w. BB)

10 Synchro Burpees over Bar


*16min Time Cap


B:

4 Rounds (5min each)

Teams of 2

20 Thrusters (40/30kg)

15 C2B

10 Man Makers (22.5/15kg)

50 DU (each)




METCON


WU:

10min EMOM

1.) 10 KB DL + 4 Burpees

2.) 10 KB Swings + 4 KB Step Overs (each side)


A: 10 Rounds for Time

8 GTOH (20/15kg)

10 Burpees o. Plate


* 15min Time Cap


B:

20min AMRAP

10 Cal Row

10 Pull Ups

20 HR Push Ups

20 Russian Twists

20 Box Jumps

20 DB Squats (22.5/15kg)

10 DB STOH (22.5/15kg)

10 Wall Balls


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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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