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WOD @CROSSFITBULACH - 13. Dezember 2019



REGULAR


WU:

5min AMRAP

8 KB Deadlift High Pulls

8 KB Swings

8 KB Shoulder Press

8 Jumping Squats


A:

Power Clean

Work up to your Weight for the WOD


Then perform 5x1


Btw. Reps perform

5 Push Ups

1 Wall Walk

6 Shoulder Taps


B:

'Hero WOD Friyay'

'Holleyman'

30 Rounds For Time

5 Wall Ball Shots (20/14 lb)

3 Handstand Push-Ups

1 Power Clean (100/70kg)


*35min Time Cap




METCON


WU:

7' AMRAP

7 Dislocates

5 Light KB Swings

5 Squats

3 Push Ups

3 Sit Ups


A:

Weighted Push Ups

5x3


Work up and perform 5x3 reps, let a partner help you with the weight


B:

20' EMOM

1) 8 Goblet Squat-Lunges Combo (Squat-Lunge-Lunge = 1 Rep)

2) 10 Burpees

3) 45'' Wall Sit

4) 10 DB Thrusters

5) 45'' Plank


C:

Tabata



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