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WOD @CROSSFITBULACH - 21. Oktober 2019


REGULAR


WU:

3 Rounds

30m easy jog

10 Jumping Lunges

10 Shoulder Press w. DB

10 DB Clusters


A:

Clusters

Work up to todays 1RM

Hold 2sec in bottom of the Clean position befor performing the Thruster


B:

3 Rounds for time

5 Muscle Ups

15 Deadlifts (100/70kg)

25/21 Cal Row


C:

3 Sets each

5-8 Strict Pull Ups

8-10 Bent Over Row





METCON


WU:

500m Row

40 JJ

30 Dislocates

20 Lunges

10 Push Ups


A:

35' AMRAP

21 DB/KB Thrusters

21 Pull Ups

800m Run/Row

30 KB Swings

30 Pull Ups

50 DUs/150 SUs

50 Sit Ups

400m Run/Row

30 Box Jumps

30 WB


B:

3x 8-12 Biceps Curls

3x 8-12 Banded Triceps Extensions



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