WOD @CROSSFITBULACH - 25. FEBRUAR 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