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