WOD @CROSSFITBULACH - 03. Juni

REGULAR
WU:
2 Rounds
50 SU
10 Box stepups
5 FS w. BB 5 sec down 5 sec pause
10 Kang Squats
A:
Front Squat
Work up to challenging 5 reps
3 x 5 - 4 - 3 Reps
Add weight from 5 to 3
Kipping Swings and Press btw. sets to warm up shoulders
B:
For time
10 Hang Power Snatches (40/30)
15 OHS
10 Burpees o. Bar
400 m run
8 Hang Power Snatches
13 OHS
8 Burpees o. Bar
400 m run
6 Hang Power Snatches
11 OHS
6 Burpees o. Bar
400 m run
4 Hang Power Snatches
9 OHS
4 Burpees o. Bar
400 m run
Cap 20’
METCON
WU:
5 x 100 m row
For every extra/ missing meter 1 Burpee +
1 Jumping Squat
A:
Running Girls
30 DB C&J (22.5/15)
Run 400 m
30 DB Snatches (22.5/15)
Run 400 m
Cap 12’
B:
For Time
7 Rounds:
16 OH Lunges (22.5/15)
12 Pushups on DBs
Buy-out: 400 m Farmers carry (22.5/15)
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