WOD @CROSSFITBULACH - 13. FEBRUAR 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