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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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CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

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