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WOD @CROSSFITBULACH - 20. Mai 2019



REGULAR


WU:

3 Rounds

250m Row

10 Good Mornings

10 Reverse Lunges

10 Deadlifts


Then Mobility and Prep for Strength Part


A:

Every 90sec for 3 Sets each (13.5min)

1. Posted Single-Leg Deadlift x8-12Reps @3011 (Left Leg)

2. Posted Single-Leg Deadlift x8-12Reps @3011 (Right Leg)

3. Barbell Hip Thrusts x6-7Reps @X021


B:

18min AMRAP

3 BMU

6 DB Hang Power Cleans (1x 22.5/15kg)

9 Push Ups

12 Alternating Reverse Lunges (1x 22.5/15kg)


C:

Rest of Time Handstand Walk practice (If you can Handstand Walk try Reverse Walking)



METCON


WU:

Run 400m, 30m Bear Crawl, 20 JJ, 10 Sit Ups


A:

5' AMRAP

5 Squats

5 Push Ups

5 Pull Ups


B:

15' EMOM

1) 15 Burpees

2) 45'' Plank

3) 20 Goblet Lunges

4) 45'' Wall Sit

5) Rest


C:

Row 2000m in teams of 2, partner rounds around the building


STRONG


A:

Power Clean

5x 2-3Reps @90%


B:

Circle 5 Rounds

10-20sec Top of Dip Hold

10-20sec Botten of Dip Hold

12 Bulgarian Split Squats


C:

Core



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