WOD @CROSSFITBULACH - 28. Oktober 2019

REGULAR

WU:

3 Rounds

200m Row

15 Air Squats

10 KB Squat Cleans (5 reps each side)

5 Burpees

A:

Front Squats

6x2

1 Pausing Front Squat (1sec in power + 1sec in bottom position) 1 Front Squat

Choose a challenging weight

B:

300m Row

21 Burpee Pull Ups

400m Row

15 Burpee Pull Ups

500m Row

9 Burpee Pull Ups

C:

Rest

METCON

WU:

2 Rounds

50JJ

30m Bear Crawl

10 Shoulder Taps

A:

Row 2000m in teams of 2

Partner in

Bottom of Goblet Squat Position

KB Overhead Position or

Top of Diamond Push Up Position

B:

On a running clock (30')

1) 5 Rounds

10 Goblet Squats

10 Burpees

Rest 90''

2) 5 Rounds

20 Goblet Lunges

10 KB Swings

Rest 90''

3) 5 Rounds

20 Goblet Step Ups

30'' Plank

Rest 90''

4) 5 Rounds

10 Push Ups

10 DL High Pulls