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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