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
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