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WOD @CROSSFITBULACH - 15. FEBRUAR 2019



REGULAR


WU:(10-12min)

500m Row

Then Mobility and Warm Up for Strength part


A:(15min)

Seated Shoulder Press w. BB

Work up to todays 1RM


Then perform 5x3 Reps @ 65% of 1RM


B:(35min incl. 5min WOD prep.)

'Hero Day'

'Hotshots 19'

6 Rounds

30 Air Squats

19 Power Cleans (60/40kg)

7 Strict Pull Ups

400m Run


C: 

Rest of time stretch



METCON


WU:

Row 500 m & 3 min Squat Wrestling


A:

20 min AMRAP

5 Pull Ups

10 KB Thrusters

15 Push Ups (on knees/at wall)

20 Wall Balls


2 Burpees every 2 min


B:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1


KB Swings

Renegade Rows

KB Deadlifts


C:

150 m Heavy Farmers Carry



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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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