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WOD @CROSSFITBULACH - 16. September 2019

REGULAR


WU:

6min AMRAP

15m Bear Crawl

10 KB Swings

10 Shoulder Openers

10 KB Push Press (5 each side)

15m Crab Walk


A:

Shoulder Press

Work up to todays 2RM


Then continue with

Push Press 2RM


B:

27-21-15-9

Pull Ups

Hang Cleans (50/35Kg)


C:

Tabata Mountain Climbers




METCON


WU:

Row 500 m

then 2 Rounds

15m Bear Crawl

15m Crab Walk


A:

Strict Pull Ups (weighted)


Work on your strict Pull Ups and perform 5x5 Reps, weighted if possible


B:

For time

25 Pull Ups

50 Weighted Box Step Overs

50 Weighted Push Ups

50 KB Swings

50 Burpees over the KB

50 Sit Ups to Leg Lift

25 Pull Ups


C:

3 x 12 Banded Tricep Extensions




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