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WOD @CROSSFITBULACH - 04. Januar 2020

ENDURANCE


Warmup: Emom 15 l.) 40’s bike ll.) 40’s ski lll.) 40 s run

5 x 4 min on 15 burpees 30 wallballs Max cal row -2 min off-



REGULAR


Warm up: 150 m row 5 burpees 150 m row 5 burpees

Warm up to your wod weights: 1 DL, 1 power clean Benchpress

“Partner Linda” 16-14-12-10-8-6-4-2 Deadlift (130/100) Bench (80/50) Cleans (65/45)

Switch after 1/2 of the set. When you switch both partners perform 3 strict pullups & 3 strict dips. No pullups/ dips between movements.



METCON


Warmup: 3 rounds 200 m Row 20 SU 15 Airsquats 10 Situps 5 Pushups

Wod, For Time:

5 rounds: 5 KB Thrusters 10 KB Sumo Deadlift high pulls 15 DU

4 rounds: 8 Handstand pushups 10 Wallball Cleans

3 rounds: 15 Boxjump overs 15 TTB

2 rounds: 20 Wallballs 30 Situps

1 round: 50 Burpees

Time cap per part 8‘ (move on to next part after 8 min, if finished or not)

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