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WOD @CROSSFITBULACH - 15. Januar 2020


REGULAR


WU:

3 Rounds

30 DU / 60 SU

10 Dislocates

10 KB Swings

10 Shoulder Press w. KB (each side)


A:

Push or Split Jerk

Work up to 70% of your 1RM


Then perform 5x3 with a 2sec pause in receiving position


B:

For Time

100-80-60

DU / SU(x3)

50-40-30

Sit Ups

25-20-15

Shoulder to OH (50/35kg)





METCON


WU:

7' AMRAP

20 SU

10 Squats

5 Push Ups

10 Dislocates

20 SU


A:

5 x 3' AMRAP


3' AMRAP

3 KB Clean

6 Push Ups

9 Squats


Rest 1 Min


Repeat 5 times


B:

3 Tabatas

1) KB Swings & Wall Sit

2) Plank & Shoulder Taps

3) Burpees & Bar Hang

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