WOD @CROSSFITBULACH - 13. FEBRUAR 2019
Aktualisiert: 3. Nov 2019

REGULAR
WU:(10min)
4 Rounds
150m Row
5 Good Mornings w. BB
5 Back Squats w. BB
5 Sumo DL High Pulls
5 Squat Jumps
A:(25min)
Back Squat
Work up to 70% of your 1RM
Then:
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%
B:(15min incl. 5min WOD prep.)
10min AMRAP
1 HSPU
1 Power Cleans (65/40kg)
2 HSPU
2 Power Cleans (65/40kg)
3 HSPU
3 Power Cleans (65/40kg)
....
C:
Tabata Hollow Hold
METCON
WU:
8' Rowing, Ski Erg, Assault Bike, Rope Skipping
A:
15' EMOM
1) 20 KB Swings
2) 10 Burpees over the KB
3) 15 Plank to High Plank
B:
30' AMRAP
5 Wall Balls
10 Ring Rows/Inverted Rows
15 cal Rowing/Assault Bike
20 Squats
25 Sit Ups/Russian Twists
50 Bicycle Crunches
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