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WOD @CROSSFITBULACH - 30. Dezember 2019



REGULAR


WU:

500m Row

Then 2 Rounds w. BB

6 Clean Pulls

6 Muscle Clean

6 Power Clean

6 Squat Clean


Then Work up to 70% of your 1RM Power Clean


A:

Power Clean

10x3 @70%

Every 1:15 perform 3 Reps Touch and Go


Btw Rounds perform 10 Dislocates w. Broomstick


B:

7 Rounds

Every 3min perform

5 Pull Ups

10 Push Ups

15 Squats

Rest of time DU / SU


*In every round Athletes work for 2:30min and 30sec rest


C:

Tabata Hollow Hold




METCON


WU:

5' Rowing or Ski Erg or Assault Bike or Skipping Rope


A:

14' EMOM

1) 10 KB Thrusters

2) 20 KB Swings


B:

20' AMRAP

1 Burpee

2 Box Jumps

3 KB Swings

4 Pull Ups

5 Push Ups

6 Air Squats


C:

2 Tabatas

Wall Sit Tabata

Plank Tabata


D:

80 BB Biceps Curls


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