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WOD @CROSSFITBULACH - 30. September 2019


REGULAR


WU:

5min AMRAP

200m Row

12 Shoulder Taps

12 Pass Throughs

12 Shoulderpress w. KB (Light)


A: Handstand Hold and Walk progression and practice Then warm up for WOD B: 7min AMRAP 7 T2B 7 Burpees Over the Bar 7 Power Cleans (60/40kg) Straight after establish a 1RM Clean & Jerk in 5min C: Tabata Hollow Hold

Tabata Arch Hold

METCON


WU:

2000m Row in Teams of 2, Partner SU's AMRAP


A:

15' EMOM

1) 45'' OH Hold

2) 18 Renegade Rows

3) 15 Goblet Squats

4) 12 Burpees

5) 45'' Weighted Wall Sit


C:

2-4-6-8-10

10-8-6-4-2


Push Ups

Sit Ups


D:

Tabata Shoulder Taps

Tabata Chin Up Hold



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