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WOD @CROSSFITBULACH - 13. September 2019

REGULAR


WU:

3 Rounds

25 Jumping Jack

25 Mountain Climbers

15m Lunges

15m Duck Walk


A:

Push Press

Work up to 65% of your 1RM

Then Perform 5x3 Reps w.3sec pause in Dip-Position


Btw. Sets Max. Dips


B: 

‘Hero Day’

‘Josh’

21 OH Squats (40/30kg)

42 Pull Ups

15 OH Squats (40/30kg)

30 Pull Ups

9 OH Squats (40/30kg)

18 Pull Ups


C:

Stretch out


METCON


WU:

Row 400m & Movement prep


A:

3 Rounds


1) Goblet Squats

2) MT Climbers

3) 1 Arm KB Swing

4) DB T Push Ups

5) Jumping Lunges

6) KB/DB Bent Over Rows

7) KB/DB Side Lunges

8) Push Up Position Row

9) KB/DB Lunge and Rotation

10) KB/DB Push Press


45'' per station

15'' rest between exercises

2' rest after every round


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