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WOD @CROSSFITBULACH - 27. Dezember 2019



REGULAR


WU:

6min AMRAP

40 SU

12 KB Swings

9 KB Shoulder Press (each side)

6 Jumping Squats


A:

Movement instructions and and prep for WOD


B:

'Hero WOD Friyay'

'Arnie'


For Time

21 Turkish Get-Ups (Right Arm) (32/24kg)

50 Kettlebell Swings (32/24kg)

21 Overhead Squats (Left Arm) (32/24kg)

50 Kettlebell Swings (32/24kg)

21 Overhead Squats (Right Arm) (32/24kg)

50 Kettlebell Swings (32/24kg)

21 Turkish Get-Ups (Left Arm) (32/24kg)


Accessory:

3x 5-8 Strict Pull Ups



METCON


WU:

300 SU, wait in plank until everybody finishes


A:

Weighted Push Ups

3x8-12 Reps


Work up and perform 3x8-12 Reps

If you don't manage bodyweight push ups, work on your strength!


B:

For Time

25 Pull Ups

50 BB Box Step Overs

50 KB Swings

50 KB Clean and Press

50 KB Lunges

50 Sit Ups

25 Pull Ups


C:

Tabata(s)


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