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