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WOD @CROSSFITBULACH - 25. FEBRUAR 2019

Aktualisiert: 5. Nov 2019



REGULAR

 

WU:(10min incl. explanation)

500m Row

Then Mobility and Warm Up for Strength part


A:(20min)

Cluster

Work up to todays 1RM


B:(30min incl. 5min WOD prep.)

'Monti'

5 Rounds

50 Box Step Ups 20" (20/15kg BB)

15 Cleans (60/40kg)

50 Box Step Ups 20" (20/15kg BB)

10 Snatch (60/40kg)


C: 

Rest of time stretch


METCON


WU:

400m row, 30 m bear crawl, 15 squats


A:

50 Synchro Burpees in teams of 2


B:

2 Rounds

50 JJ

40 Mountain Climbers

30 Walking Lunges

20 Goblet Squats

10 Push Ups

Rest 3 minutes

2 Rounds

10 Push Ups

20 Goblet Squats

30 Walking Lunges

40 Mountain Climbers

50 JJ

Rest 3 minutes

3 Rounds

30 Shoulder Taps

30 Sit Ups

30 Crunches


C:

Tabata


STRONG


A:

Box Squats 5 x 3


B:

Box Step Ups 4 x 6


C:

Single Leg Deadlifts 4 x 6


D:

Single Arm Heavy Carry 6 x 30'' on 30'' off





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