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)