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WOD @FITBULACH - 15. Juni


REGULAR


WU:

3 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Good Mornings w. BB

5 Deadlifts w. BB


A:

Deadlift

Work up to a challenging weight

Then perform 4x7 (Tempo X131)


Btw. Sets perform 5 Thrusters w. BB + 5 Kipping Swings


B:

100 DU /200 SU

12 C2B Pull Ups

12 Thrusters (50/40kg)

12 Barfacing Burpees


75 DU / 150 SU

9 C2B Pull Ups

9 Thrusters (50/40kg)

9 Barfacing Burpees


50 DU / 100 SU

6 C2B Pull Ups

6 Thrusters (50/40kg)

6 Barfacing Burpees




METCON


WU:

Row 1000m

Shoulder and leg mobility


A:

KB Complex


3 Sumo DL

3 Swings

3 Goblet Squats

3 Thrusters


Work up and perform the complex 5 times


B:

4 Tabatas, always rest 2' after each

1) Wall Sit & Ball Slams

2) Push Ups & Shoulder Taps

3) Pull Ups & Bar Hang

4) Rowing & SU/DU



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