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WOD @CROSSFITBULACH - 29. April 2019


REGULAR


WU:

3 Rounds

30 DU/60 SU

10 Squats

10 MT Climbers

10 Kipping Swings

10 Dislocates


A:

Push Jerk

Work up to todays 2RM


2 Sec hold in dip position and 2 sec in receiving position


B:

Death by Wallballs 20/14 & Burpees

Alternate exercises every min and increase by 2 reps each time


METCON


WU:

100 JJ, 30m Bear Crawl, 30m Crab Walk, 30m Broad Jumps


A:

Pull Up

Weighted 1RM


then 3 x max without weight


B:

35' AMRAP

Row 200m

20 Burpees over the bar

30 OH Lunges (plate)

40 Sit Ups

Run 400m

50 KB Swings


C:

3 x 8-10 Biceps Curls


STRONG


A:

Power Clean

5x3 @75%


B:

Back Squat

10x1 with 5''pause @90°


C:

Single Leg Deadlift

5x6


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