WOD @FITBULACH - 06. Juli

REGULAR

WU:

3 Rounds

30m Easy Jog

20 Mountain Climbers

10 Push Press w. KB

5 Jumping Squats

Then 2 Rounds

5 Clean Pull

5 Muscle Clean

5 Power Clean + Push Press

5 Squat Clean + Jerk

A:

Clean&Jerk

Clean Pull + Clean + Jerk

Work up to a heavy 2+2+1

B:

For Time

21-15-9

Boxjumps

Pullups

Betw. 25 situps

METCON

WU:

Row 400m

30 JJ

10M Bear Crawl

10 Lunges with rotation

10 T Push Ups

10 Scapula Pull Ups

10 Scapula Push Ups

A:

Weighted Pull Ups

5x5

If you struggle with strict pull ups, work on your pull up strength

inverted rows

negatives

scapular strengthening

etc.

B:

Min 0-10

Run 800m

then max KB Clean & Jerk

Min 10-17

Run 600m

then max KB Snatch

Min 17-22

Run 400m

then max KB Thrusters

C:

Push Ups superset Skull Crusher

3x8-12