WOD @CROSSFITBULACH - 09. Januar 2020

REGULAR
WU:
Row 500m then
3 Rounds
5 Shoulder Openers (w. Broomstick on the floor)
5 Dislocates
5 Shoulder press w. BB
5 Push Press w. BB
A:
Shoulder Press
Work up to a challenging weight and then perform
5 x 3 Reps
Btw. Sets Handstand Walk Practice
B:
12min AMRAP
12 DB/KB Thrusters (22.5/15kg)
12 T2B
12 Step Ups w. DB/KB (22.5/15kg)
C:
Tabata Shoulder Taps
WEIGHTLIFTING
Warmup:
500m row
Then
2x
10 Cossack Squats
10 Barbell Shoulder Opener
10 Good mornings
10 Strict Press with 2 sec hold at the top
Clean & Jerk Warmup
EMOM:
1: 1 Powerclean + Jerk
2: 2 Powerclean + Jerk
3: 3 Powerclean + Jerk
4: rest and change weights
*start at 50-60% of 1RM C&J; if all lifts were successful increase weight
GYMNASTICS
Wrist/Shoulder Prep:
· Shoulder Circles
· Wrist Stretches & Knuckle Rolls
Warmup
2x
· 10 Hallow Broobstick Lift Offs
· 20 Pike Shouldertabs
· 10 Hallow-Arch-Rolls
Freestanding HS Hold Progressions
· Wall Walk
· Wall Kick Ups
· Partner Assisted Free Standing Kick Ups
· Free Standing Kick Ups
· Partner Assisted Free Standing HS Hold
· Freestanding HS Hold
Accessories:
10 Min Alternating EMOM
· 30sec Wall Facing Hold
· 10 Z-Press