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WOD @CROSSFITBULACH - 11. Dezember 2019



REGULAR


WU:

2 Rounds

30 SU

15min Bear Crawl

10 KB Swings (light)

10 Goblet Squats

15m Lunges w. KB


A:

Front Squats

Work up to todays 5RM (Tempo 32X1)


B:

3 Rounds for time

12 Double KB Swings (16/12kg)

12 T2B

12 Step Ups w. KB/DB (16/12kg // 17.5/12.5kg)


C:

Tabata Russian Twists



METCON


WU:

500m Row, Partner SU's then switch

& Shoulder/Legs Mobility


A:

100 WB for time


B:

35' AMRAP in teams of 2

20 KB Swings

20 Russian Twists

20 Box Step Overs

20 Pull Ups

20 Sit Ups

20 K2E

20 Weighted Burpees


Every 5' 1 Jump over partner in plank, crawl under partner in high plank each

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