WOD @CROSSFITBULACH - 15. Mai

REGULAR

WU: (10min inkl introduction)

50 DU / 100 SU

Then 2 Rounds

15 Deadlifts w. Bar

10 MedBall Cleans

5 Inch Worm

A: (12min)

Work up to:

Bodyweight Back Squat

Sumo Deadlift Weight

Push Press Weight

B:

'Hero WOD Friday'

'Zeus'

3 Rounds For Time

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (35/25kg)

30 Box Jump

30 Push Presses (35/25kg)

30 calorie Row

30 Push-Ups

10 Back Squats (Bodyweight)

Time Cap: 35min

METCON

WU:

5' AMRAP

20 JJ

10 MT Climbers per side

5 Shoulder Taps per side

A:

20' EMOM

1) 30-45" Flutter Kicks

2) 16 Lunges

3) 12 G2OH w. KB

4) 10 Push Ups to Shoulder Taps

B:

100 Sit Ups for time

C:

Tabatas

1) Wall Sit & Jumping Squats

2) Plank & Band Pulls