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WOD @CROSSFITBULACH - 27. September 2019


REGULAR


WU:

6min AMRAP

10 Cal Row

10 KB Swings

10 Shoulder Press w. KB (5 each side)

10 Shoulder Taps in Handstand position


A:

Split Jerk

Work up to todays heavy 2RM


Then 3x5 Push Press @70%


B:

'Hero WOD'

'Daniel Brethel'

24-18-12-6

Burpee Box Jumps

Sit Ups w. MedBall (20/14)


C:

3x 8-10 Upright Row w. BB (Snatch Grip)



METCON


WU:

7' Rowing, Ski Erg, Assault Bike, Rope Jumping


A:

40' AMRAP in Teams of 2

30 Knee to Elbow

30 Weighted Box Step Overs

30 KB Swings

300 SU's

30 KB Deadlifts

30 m Overhead Carry

30 Sit Ups


B:

Wall Sit & Plank Tabata



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