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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