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WOD @CROSSFITBULACH - 18. Januar 2020


ENDURANCE

Warmup: Amrap 9’ 10 KBS 5 jumps o. KB 10 GTOH w. KB 5 Deck squats w. jump

A: For Time Buy-in: 100/ 80 cal row 3 Rounds 15 Burpee Box Jumps 50 DU

B: For Time 5 Rounds 10 Wallballs 4 Shuttle Runs w. down




REGULAR


Warmup: Amrap 8’ Partner 1 - 200 m Row Partner 2 - 10 Pushups, 10 KBS, 10 KB DL -> switch when 200 m Row is done

A: Emom 10’ PA: 1 Round of DB DT (11 DL, 9 HPC, 6 Jerks) PB: Holds DBs -> switch

B: Amrap 30’

20 Burpees 5 synchro Hang Power Snatches (40/30) 10 synchro OHS (40/30) 15 synchro Pushups 20 Burpees 5 synchro Pullups 10 synchro squat Cleans (40/30) 15 synchro reverse Lunges 20 Burpees 5 synchro TTB 10 synchro Thrusters (40/30) 15 synchro Situps



METCON


Warmup: 2 Rounds 40 m Side shuffle 30 m Lunges 20 Leg Swings 10 1.5 Airsquats

A: 4 x 10 Waiter Squats (per side) 3 sec pause in bottom -> Btw. the sets 80 m one arm farmers carry

5 Rounds x 5 min

5 Devils Press 10 TTB 15 DB Cleans 10 Wallballs 5 Burpees 6-15 cal row

*adjust cals on row to have ~1 min rest

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