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WOD @CROSSFITBULACH - 22. Januar 2020


REGULAR


WU:

50 Jumping Jacks

Then 2 Rounds

10 Good Mornings w. KB

10 Deadlifts w. KB

10 Squats w. KB


A:

Back Squats

Work up to 80% of your 1RM

Then perform 6x3


B:

8 min AMRAP

250/200m Row

15/12 Wall Balls (20/14)


-Rest 3 minutes-


8 min AMRAP

25/20 KB Swings (24/16)

15/12 Box Jumps


C:

Tabata Russian Twists





METCON


WU:

Partner Warm Up


A:

10' EMOM

1) 3-5 Man Makers

2) 4-6 Burpee Box Jump Overs


B:

3 AMRAP


7' AMRAP

5 Push Ups

10 Walking Lunges

20 DU/60 SU


1' Rest


7' AMRAP

5 Burpee Pull Ups

10 DB Push Press

20 Sit Ups


1' Rest


7' AMRAP

5 KB/DB Snatch

10 Air Squats

20 KB Swings


C:

Grip Strength EMOM





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