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WOD @CROSSFITBULACH - 02. Dezember 2019



REGULAR


WU:

500m Row

Then 3 Rounds

5 Inch Worm

10 Push Ups

15m Bear Crawl

20 Shoulder Taps


A:

Bench Press

Work up to todays 6RM (each Rep with a 2sec pause in bottom position)


B:

'Filthy Fifty'

50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell Swings (16/12kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Presses (20/15kg)

50 Good Mornings w. Wall Ball (20/14lb)

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders




METCON


WU:

100 JJ & Mobility


A:

For Time with a partner

750m Farmers Carry

100 Air Squats / Plank

90 Pull Ups / Arch Hold

80 Sit Ups / Wall Sit

70 Burpees / Hang Hold

60 Hand Release Push Ups / High Plank

50 KB Swings to Goblet Squats

300m Farmers Carry





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