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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