WOD @FITBULACH - 13. Juli

REGULAR
WU:
3 Rounds
30m Jog
30 Mountain Climbers
15 Lunges
5 Jumping Squats
A:
Front Squats
Work up to 75% of your 1RM
Then perform 5x3
° Focus on tight core and upright chest
B:
15min AMRAP
10 Box Jumps
20 KB Swings
30 DU / 60 SU
METCON
WU:
General Warm Up then
5' Box Jump Overs with a partner
A: 1 Jump Over
B: 1 Jump Over
A: 2 Jump Over
B: 2 Jump Over
etc.
Mini Band Walks
A:
Goblet Squat Superset Goblet Lunges
4x 20 Squats/20 Lunges (10 each leg)
Work up, then perform 4 x the superset
B:
8' EMOM
1) 12 Burpees
2) 30'' Push Ups
C:
12' AMRAP
12 KB Swings
10 Shoulder Press (DB or KB)
8 Renegade Rows
6 Front Raises with plate
4 Wall Balls
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