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WOD @CROSSFITBULACH - 29. Februar 20

Aktualisiert: Feb 29

ENDURANCE

WU: Amrap 6‘ 2 Rounds Run 5 Burpees 10 Light Wallballs 15 Airsquats A.) Emom 16 l.) cal Bike ll.) cal Row lll.) cal Ski lV.) Rest Start with 6/7 cal, go up 1-2 cal per round B.) For Time 2 Rounds: 30 cal Row 40 Burpees o. Bar 50 Thrusters empty barbell



REGULAR


Warmup: l.) 2 Rounds w. partner 10 KB DL - KB hold 10 Waiter squats - Squat hold 10 10 KB push press - Overhead hold 10 KB swings - Bar hang 5 Burpees - Plank After Partner A completes the reps of one movement he/ she switches to hold & Partner B does all the reps. ll.) Work up to back squat weight 6 Rounds For Time: 2 Rope Climbs 10 Back squats @ body weight 14 DB/ KB Deadlifts 18 DB shoulder press 5‘ Rest Amrap 20‘ 40 cal row - 40 DU 40 partner Wallballs 30 cal Bike - 30 DU 30 synchro Burpees 20 cal ski - 20 DU 20 Boxjumps 10 TTB 10 HSPU


METCON


WU: Amrap 6‘ 150 m row 5 Burpees 10 KBS 15 sec supinated bar hang 20 shoulder Taps A.) 3 Rounds 5-8 Chin ups 8-12 Dips 8-12 Shoulder Press B.) Buy-in: 800 m run 4-5 Rounds 40 Airsquats 30 DU 20 Pushups 10 TTB Buy-out: 400 m run

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

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