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
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