WOD @crossfitbulach - 21. Mai 2018

 

WU: 30 M Lunges

 

FSWU:

10 FS, slow down, fast up

10 FS, 3 sec in bottom position

10 FS, 1&1/2

 

A: Front Squat

1. 7 RM

2. 70% of 1. -> 3 x 10 reps

 

B: 20' AMRAP (as heavy as possible)

10 KB Deadlift

10 Push Ups

10 KB High Pulls

10 KB Push Press

10 KB Swings

10 Push Ups

10 Goblet Squats

 

Accessory: 3 x max L-Sit hold

 

 

0 Kommentare

WOD @crossfitbulach - 20. Mai 2018

 

WU: 800 m run & Animal Walks

 

A: 15' AMRAP in Teams of 2: 

400 m row

10 burpees

10 deadlifts (Chose weight depending on strength level)

10 pull ups

 

2' break

 

15' AMRAP in Teams of 2:

200m row 

20 burpees

30 goblet squats (try to go heavy)

10 push ups

 

2' break

 

100 power snatches (45/30) for time

 

0 Kommentare

WOD @crossfitbulach - 19. Mai 2018

 

WU: 400 m run & 3 rounds of

15 M Lizzard Walk

15 Push ups

 

A: Bench Press

 

5 x 5

 

Between sets max floor press with DB

 

B: For Time

30 Box Jumps

30 Pull Ups

30 Strict Press 20/15

30 Sit Ups

30 Squats

30 M Burpee broad jumps

30 Wall Balls

 

Accessory: 100 Sit Ups

 

0 Kommentare

WOD @crossfitbulach - 18. Mai 2018

 

WU: 100 JJ, 30 m bear crawl, 100 DU's (300 SU's)

 

A: 12' Emom

 

1. 12 KB Swings (as heavy as possible)

2. 10 single KB Thrusters (as heavy as possible)

 

B: Chelsea

EMOM in 30 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

Foam Rolling

 

0 Kommentare

WOD @crossfitbulach - 17. Mai 2018

 

WU: 400 m run

2 Rounds

20 Dislocates

15 Shoulder Push Ups

 

SNWU: 2 Rounds

5 SN pulls

5 Muscle SN

5 Power SN

5 SN 

 

A: Snatch

1. Find Todays 3 RM (Touch and go)

2. 70% of 1. -> 5 x 3 Power Snatch

 

B: For Time

70 russian twists

60-wall balls

50 cal row

40 T2B (K2E) 

30 pull ups

20 snatch 30/25

10 mu's (jumping mu's)

 

C: 3 x 8-10 Skull Crusher (DB)

0 Kommentare

WOD @crossfitbulach - 16. Mai 2018

 

WU: 800 m row & 3 Rounds of 15m Inch worm, 15 Superman, 15 GMs with stick

 

A: Sumo Deadlift

1. 3 RM

2. 70% of 1 -> 5 x 5

 

Max weighted push ups between sets

 

B: 15 min EMOM 

3 DL with same weight as A2. & 4 Burpees over the bar

 

C: Sally strict press

0 Kommentare

WOD @crossfitbulach - 14. Mai 2018

 

WU: 400m run/row

 

BSWU:

10 BS, slowly down, fast up

10 BS, 3 sec bottom position

10 BS, 1&1/2

 

 

A: Tempo Back Squat 2-1-X-1

1. 5 RM

2. 70% of 1 -> 5 x 3

 

 

B: 4 RFT

21 Wall Balls

15 C2B PU

9 HSPU

6 T2B

3 Burpees

 

Accessory: 100 Biceps Curls 20/15

0 Kommentare

WOD @crossfitbulach - 13. Mai 2018

WU:

10x Hanging leg raise

10x Good mornings

10x Knees to elbows

10x Good mornings

10x Toes to bar

10x Good mornings

10x GHD sit-ups

 

A:

For Time:

50 HSPU

50 SitUps

50 Wall Balls

50 T2B

2k Row

25 HSPU

25 SitUps

25 Wall Balls

25 T2B

1k Row    

0 Kommentare

WOD @crossfitbulach - 12. Mai 2018

 

WU: Animal Walks

 

A: Bench Press

1. 5 RM

2. 5 x 5 w. 80% of 1. 

 

B: 40 Man Makers for time

 

C: 10 Turkish Get Ups per side

 

Accessory: 1000 m cool down on rower

 

 

0 Kommentare

WOD @crossfitbulach - 11. Mai 2018

 

WU: 800 M Run and movement preparation 

 

"Snipes" WOD

AMRAP in 40 minutes

9 Clean-and-Jerks (60/45)

1 Rope Climb

8 Burpees

12 Push-Ups

40 second Plank Hold

800 foot Sandbag Carry (use KB 32/20)

20 Double-Unders

17 Wall Ball Shots (20/14)

 

 

0 Kommentare

WOD @crossfitbulach - 10. Mai 2018

 

WU: 400 m row

 

CLWU: 

5 Clean pulls

5 Muscle Clean

5 Power Clean

5 Clean

 

A: Clean

1. Find todays 3 RM

2. 5 x 3 with 80% of 1. 

 

 

B: 15' Emom (work up to your ideal weight before we start)

Clean - Hang Power Clean - Push Press - Burpees over the bar

1 - 2 - 2 - 2

 

Accessory: 50 Biceps Curls, 50 Skull Crusher 20/15

 

0 Kommentare

WOD @crossfitbulach - 09. Mai 2018

 

WU: 3 Rnds

15 good mornings

15 M inch worm

15 M lunges

30 superman

 

A: Deadlift

1. Find todays 7 RM

2. 80% of 1. -> 3 rounds of 15 DL, 5 Burpees over the bar

 

B: For time

Cash in: 25 sit ups with 10 kg plate

21-15-9

FS

Push Press

DL

Cal Row

Cash out: 25 sit ups with 10 kg plate

 

Accessory: 150 m heavy farmers carry

 

0 Kommentare

WOD @crossfitbulach - 08. Mai 2018

 

MOB/WU:

Lat Foam Roll

Banded Lat Stretch

Lacross Ball 

 

A: Gymnastics

10 – 7 - 5 – 3

(Alternate between Strict Movements)

 

A1: DB Shoulder Press

A2: Ring Dip

A3: DB Row

A4: Ring Toes to Bar (weighted with Wall Ball)

 

B: 20' Amrap

20 Push Ups

20 Sit Ups

10 DB/KB Push Press

10 Burpees

20 Mountain Climbers

20 Crunches

 

Accessory: hollow hold tabata

 

0 Kommentare

WOD @crossfitbulach - 07. Mai 2018

WU: Run 400 m

Squat Wrestling 1 min

 

BSWU: 

10 BS, slowly down fast up

10 BS, 3 sec in bottom position

10 BS, 1&1/2

 

A: Back Squat

1. Find todays 3 RM

 

B: For Time: 50 % of A

20 Back Squats 

150 Double Unders
 (450 SU's)

15 Back Squats 

100 Double Unders
 (300 SU's)

10 Back Squats 

50 Double Unders (150 SU's)

 

3 Burpees every 2 min

 

Accessory: 3 x 8-10 Seated DB Shoulder Press

 

 

0 Kommentare

WOD @crossfitbulach - 06. Mai 2018

 

 

Coach Sue's Choice

 

 

0 Kommentare

WOD @crossfitbulach - 05. Mai 2018

WU: 800 m run & Burpee Roxanne

 

SNWU: 

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

A: Snatch

Find todays 1 RM

 

B: 12' EMOM 50% of A

Snatch - Hang Snatch - OH Squat 

3 - 2 - 1

 

C: Death by Burpees

 

Accessory: 3 x max hang (rope, rack, rings)

0 Kommentare

WOD @crossfitbulach - 04. Mai 2018

WU: 100 JJ & Plank to High Plank Tabata & 20 Push Ups

 

A: Floor Press

Find todays 3 RM 

Work in couples!

 

B: “Sage at 20”


Complete as many rounds and reps as possible in 20 minutes of:


20 Thrusters (60/45)


20 Pull-Ups


20 Burpees

 

Accessory: 3 x max KB swings 24/16 (90 sec break between sets)

0 Kommentare

WOD @crossfitbulach - 03. Mai 2018

WU: 400 M run

3 Rounds

15 M Bear Crawl

15 M Inch Worm

15 M Lunges

  

A: Sumo Deadlift

Find todays 5 RM

 

B: 15’ AMRAP

9 Deadlifts 50% of A

12 Push-ups

15 Box jumps 

 

C: Wall Sit Tabata

 

Accessory: 3 x 8-10 BB bent over row

0 Kommentare

WOD @crossfitbulach - 02. Mai 2018

WU: 500 M Row

3 Rounds

20 Dislocates

10 Shoulder Push ups

5 Burpees

  

A: Push Press

1. Work up to heavy set of 3

2. 5 x 3 with 80% of 1.

 

B: 20’ AMRAP

60-calorie row 


40 toes-to-bars


20 wall-ball shots,

10 DB cleans

5 Strict Pull Ups

 

Accessory: 3 x 8-10 Skull Crusher

0 Kommentare

WOD @crossfitbulach - 01. Mai 2018

WU: 500 Singel Jump Rope

3 Rounds

4 x 15sec Calf Strech

10 Downward Dog

 

MOB:

Shoulder Cuff

Lacross Ball

 

A:

Clean (touch and go)

5 – 4 – 3 – 2 – 1 (increase weight steadily)

 

B: Dandy


For time:
 75 Cleans 35/25

 

every 2 min 10 Pull Ups

 

Accessory: Side Plank Tabata, 4 Rounds per side

1 Kommentare

WOD @crossfitbulach - 30. April 2018

WU: 2 Rounds

15 M Bear Crawl

15 M Lunges

then

27 Squats 

 

A: Front Squat

1. 3 RM of today

2. 5 x 3 with 80% of 1

 

B: 70 OH Squats with 20/15

 

C: 3 Rounds:

21 Wall Balls

15 Pull Ups

9 HSPU

6 T2B

3 Burpees

 

Accessory: Leg Mobility & Foam Roller Exercises

 

0 Kommentare

WOD @crossfitbulach - 29. April 2018

WU: 2 rounds

Jog 400m

25x Push-ups

25x Squats

25x Sit-ups

Jump rope 2 minutes

 

A: Shoulder Press + Push Press

5x 3+6

 

B: Death by DB Clean

 

C: Tabata Push Ups

 

Accessory: 100 KB heavy Russian KB Swings

 

0 Kommentare

WOD @crossfitbulach - 28. April 2018

 

 

Reissen Stossen Weightlifting Competition

 

 

0 Kommentare

WOD @crossfitbulach - 27. April 2018

WU: Animal Walks

 

A: “NUTTS” 40 min time cap

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 32″/24″ inch box

50 Pull-ups

100 Wallball shots, 20/14 pounds, 10′

200 Double-unders

Run 400 meters with a 45lb plate

 

B: 150 m OH carry (KB)

 

Accessory: 100 Russian twists

 

0 Kommentare

WOD @crossfitbulach - 26. April 2018

REISSENSTOSSEN ABLAUF.

Bald ist es soweit und unsere zweite interne Competition wird stattfinden. Diesen Samstag treten rund 20 Athleteten und Athletinnen gegeneinander im Reissen und Stossen an. Für alle Athleten/Innen gilt folgender Ablauf:

 

08:30 - 09:00          Check-In (Anmeldegebühr 15.- bezahlen, Abwägen im Coaches Raum)

09:00 - 09:15          Briefing durch Weightlifting Coach Nik

09:45 - 10:15          Reissen Frauen

10:30 - 11:15          Reissen Männer

11:30 - 12:00          Stossen Frauen

 

12:15 - 13:00          Stossen Männer

13:15 - 13:30          Rangverkündigung (Preise für Top 3 F/M)

 

Wichtig: Es können unangekündigte Doping Kontrollen durchgeführt werden.

Wir freuen uns auf Euch!

 

WU:

100x Jumping jacks

50x Squats

30x Push-ups

15x High jumps

Jog 400m

 

A: Deadlift 5x3

 

B: 12min AMRAP

5 Thrusters (70/50)

10 Pull Ups

15 Front Squats (70/50)

 

C: Tabata Row

 

Accessory: 3 x max hang (rope/bar/rings)

 

0 Kommentare

WOD @crossfitbulach - 25. April 2018

WU:

10x Hanging leg raise

10x Good mornings

10x Knees to elbows

10x Good mornings

10x Toes to bar

10x Good mornings

10x Sit ups

 

A: Clean + Jerk 1RM

 

B: For time

Row 1500m

20m OH Lunges (50/30)

25x Burpees

30x Sit-ups

35x Wall ball (20/14)

50x KB swings (24/16)

 

Accessory: 3 x 10 Weighted Push Ups

0 Kommentare

WOD @crossfitbulach - 24. April 2018

 

WU: 3 rounds

7x Burpees

10x Knees to elbows

15x Squats

30x Mountain climbers

 

A: Hang Snatch 5x2

 

B: 8min AMRAP (70% of A)

1 Snatch

3 OH Squats

5 Burpees

 

3min Rest

 

8min AMRAP

 

8 MedBall Cleans

8 Push Ups

8 Sit Ups

 

Accessory: 3 x 8-10 Seated Shoulder Press (DB or KB)

 

0 Kommentare

WOD @crossfitbulach - 23. April 2018

Wu: 400m Run

 

8min AMRAP

10 KB Swings (light)

10 Sumo Deadlift Highpulls (KB light)

10 Burpees high Jumps

 

A: Back Squat

5 x 5

 

BTW Sets :

Max. Weighted Push Ups

 

B: ‚Helen‘

3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

Accessory: 100 Biceps Curls

0 Kommentare

WOD @crossfitbulach - 01. Mai 2018

WU: 500 Singel Jump Rope

3 Rounds

4 x 15sec Calf Strech

10 Downward Dog

 

MOB:

Shoulder Cuff

Lacross Ball

 

A:

Clean (touch and go)

5 – 4 – 3 – 2 – 1 (increase weight steadily)

 

B: Dandy


For time:
 75 Cleans 35/25

 

every 2 min 10 Pull Ups

 

Accessory: Side Plank Tabata, 4 Rounds per side

0 Kommentare

WOD @crossfitbulach - 22. April 2018

 

WU: Run 400 m

 

A: For Time

100 SU's

90 Sit Ups

80 Walking Lunges

70 Dips

60 K2E

50 Jumping Squats

40 Push Ups

30 Box Jumps

20 Candlesticks

1 Mile Run (1600 m)

 

0 Kommentare

WOD @crossfitbulach - 21. April 2018

 

WU: 50 JJ, 30 m Bear Crawl, 30 m Lizard Walk

 

A: Bench Press

1) 5 RM of today

2) 5 x 3 with 80% of 1

 

B: For Time

25 Strict Pull Ups

50 Box Step Ups with 24/20

50 KB Swings 24/20

50 Sit Ups

50 Burpees

50 Russian Twists 24/20

25 Strict Pull Ups

 

Accessory: 100 Sit Ups

 

 

0 Kommentare

WOD @crossfitbulach - 20. April 2018

 

WU: 800 m run, then partner up and do 20 Junkyard Dogs each

 

"Zeus"

 

Three rounds for time of:

 

30 Wall ball shots, 20/14

Sumo deadlift high-pull, 30 reps 35/25

30 Box jump, 20" box

Push press, 30 reps 35/25

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

 

Accessory: 3 x 8-10 bottom up KB presses

 

0 Kommentare

WOD @crossfitbulach - 19. April 2018

 

WU: 400 m Run or Row & Wrist WU

 

CLWU: 2 x 

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Clean

5 Push Jerk

5 Split Jerk

 

A: Clean + HPClean + Jerk

5 x 3 + 2 + 1

 

B1: 10 minute AMRAP

7 Power clean 70/45 

7 Toes to bar

7 Burpees over the bar

 

REST 2 minutes

 

B2: 10 minute AMRAP

5 Push Jerk 70/45 

15 KB Swings 32/24

40 Double unders

 

Accessory: 3 x max HS hold

 

0 Kommentare

WOD @crossfitbulach - 18. April 2018

WU:

500m Row & 20 Superman

With empty Bar

10 FR Lunges

10 Good Mornings

10 Back Squats

 

A: Deadlift

Find todays 3 RM

 

B: For time (down and back) TimeCap: 30min

5 Power clean @ 70/50

25 Handstand push up

5 Cluster (squat clean + thruster) @ 70/50

25 Toes to bar

5 Push Jerk @ 70/50

25 Dips 

5 Overhead squat @ 70/50

25 Chest to bar pullups

5m Front rack Walking lunges @ 70/50

5 High Jumps

 

Accessory: V-Ups Tabata

0 Kommentare

WOD @crossfitbulach - 17. April 2018

Wu: 30 dislocates

 

SNWU: 2 Rounds

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

A: Snatch Complex

(High Hang + Hang + Full Snatch)6 x 1+1+1

 

B: 10min EMOM (@ 65% of A)

2 Snatch balance

2 OH Squats

 

C: 8min AMRAP

8 Burpees, 8 Pull ups,  8 Sit ups

 

Accessory: 100 biceps curls 20/15

0 Kommentare

WOD @crossfitbulach - 16. April 2018

 

WU: Run 400 m

 

FSWU:

10 FS, slowly down, fast up

10 FS, 3 sec in bottom position

10 FS, 1&1/2

 

A: Front Squat 

5 x 5

 

B: 4’ EMOM

Paused Front Squat x 2 reps @ 2-4-X-1

 

then....

 

8’ EMOM

Front Squat x 3 reps

 

then....

 

B: 4’ EMOM

Paused Front Squat x 2 reps @ 2-4-X-1

 

C: 10’ AMRAP

5 Pull Ups

5 Burpees

5 Push Ups

 

Accessory: 3 x 8-10 Barbell Bent Over Rows

0 Kommentare

WOD @crossfitbulach - 15. April 2018

WU: 400 M Run, Row 

 

A: 8 min Burpee Box Jump Overs w. Partner

1-1, 2-2, 3-3 etc. 

 

B: 2 Rounds

10 HSPU (BOX HSPU)

20 Burpees

30 K2E

40 Push Ups

50 Squats

10 inverted Burpees

20 Pull ups

30 Box Jumps

40 Sit Ups

50 Squat Jumps

 

0 Kommentare

WOD @crossfitbulach - 14. April 2018

WU: Walk The Lines:

5 Lines Sprints

1 Line Bear Crawl

1 Line Crab Walk

1 Line Burpee Broad Jump

5 Lines Sprints

 

A: 10-9- 8-7- 6-5- 4-3- 2-1

Clean (3/4 of Bodyweight)

Bench Press (Bodyweight)

Deadlift (1 ½ Bodyweight)

 

(start in Heats – Make Teams

with same Weight)

 

B: Mobility and stretch out

0 Kommentare

WOD @crossfitbulach - 13. April 2018

WU: 100 JJ, 45m Bear Crawl, 20 Burpees

 

A: 5min AMRAP

5 Squats

5 Push ups

5 Pull ups

 

B: Daniel

50 Pull ups

400 m run

21 Thrusters 45/30

800 m run

21 Thrusters 45/30

400 m run

50 Pull ups

 

Accessory: 100 Sit ups

0 Kommentare

WOD @crossfitbulach - 12. April 2018

WU: run 400m, 30 JJ, 20 dislocates

 

A: 5’ EMOM @ 4 reps Snatch @ 60%

1 Min Rest

5’ EMOM @ 3 reps Snatch @ 70%

1 Min Rest

5’ EMOM @ 2 reps Snatch @ 80%

 

B: Snatch Pull

3 @ 95%

3 @ 110%

3 @ 100%

 

C: AMRAP 12’

5 Pull Ups

10 Push Ups

15 Air Squats

 

Accessory: 3 x 8-10 KB bottom up shoulder press

0 Kommentare

WOD @crossfitbulach - 11. April 2018

WU:

500m Row

30 Mountain Climbers

400m Row

20 Mountain Climbers

300m Row

10 Mountain Climbers

200m Row

5 Mountain Climbers

100m Row

 

A: Sumo Deadlift 

1. 5 RM

2. 5 x 3 w. 80% of 1

 

B: 3 Rounds

400 meters Run

40 Thrusters 20/15

40 Push Ups

 

Accessory: 100 Heavy Russian KB swings

0 Kommentare

WOD @crossfitbulach - 10. April 2018

WU: 500 Single Jump Rope

3 Rounds

4 x 15sec Calf Strech

10 Downward Dog

10 Jumping Lunges

 

MOB: Shoulder Cuff

Lacross Ball

 

A: Clean

5 – 4 – 3 – 2 – 1 (increase weight steadily)

 

B: 3 min Hand Stand Hold (5 min time cap)

 

C: 5 Rounds:

7 CJ (60/40)


5 C2B Pullups
 (pull ups)

7 Box Jumps (24/20)

 

Accessory: 3 x 8-10 shoulder press (seated) DB or BB

0 Kommentare

WOD @crossfitbulach - 09. April 2018

WU: Med Ball Warm Up

3x4

Squats

Push Up

Burpees

Ball Slam

Clean

 

A: Bottom Up Back Squat

4-4-4-4-4

 

B:  12 Min EMOM

1: 7-10 Strict Ring Dips


2: 12-15 Heavy Russian KB

Swings


3: Hollow Body Rock 20-40s

 

Accessory: 3 x max HS hold

0 Kommentare

WOD @crossfitbulach - 08. April 2018

 

 

WU: Row 500m 

 

Painstorm XXIV

 

Run 100m

50 burpees

Run 200m

100 push ups

Run 300m

150 walking lunges

Run 400m

200 squats

Run 300m

150 walking lunges

Run 200m

100 push ups

Run 100m

50 burpees

 

 

0 Kommentare

WOD @crossfitbulach - 07. April 2018

Wu: Tabata Row

 

HPCleanWU: 

2 rounds

5 Clean pulls

5 Muscle clean

5 Power Clean

 

A: HP Clean 3RM

 

BTW Sets : Max. L-Sit Hold

 

B: 5 rounds

30 sit ups

30 m heavy farmers carry

15 deadlifts 70/40

1 Rope climb (5 rope pull ups)

 

Accessory: Plank Tabata

0 Kommentare

WOD @crossfitbulach - 06. April 2018

Wu: 15m Bear Crawl

20 Push Ups

15m Crab Walk

20 Jump Squats

15m Burpee broad jumps

30 Mountain Climbers

400m Run/Row

 

A: Push Jerk + Split Jerk Start with Empty bar and slowly work up to 2RM each

(Work on both Jerks)

 

B: 10min EMOM

Push Press + Push Jerk + Split Jerk

3+2+1

 

C: Karen 

150 wall ball shots

0 Kommentare

WOD @crossfitbulach - 05. April 2018

Wu: 30 dislocates, 30 m Inch Worm, 30 m Lunges

 

A: Romanian Deadlift 7RM

then 5 x 7 w. 80%

 

7 SDLKBHP between sets


B: 21-15-9

DB Power Snatch 

TTB


C: 10min EMOM

1. 12 Burpees

2. 12 KB Swings

3. 12 Wall Balls

4. 12 KB Thrusters

5. 12 Sit Ups

 

Accessory: 100 biceps curls 20/15

0 Kommentare

WOD @crossfitbulach - 04. April 2018

Wu: 500m row

50 Jumping Jacks

25 Lunges

15 Mountain Climbers

50 DU / 100 SU

 

A : Clusters 1 RM

 

B :12min EMOM

5 Clusters (@ 50% of A)

5 Pull ups

 

C : 10min AMRAP

3 Thrusters (60/40)

6 Push Ups

9 Frontsquats (60/40)

 

Accessory: 3 x max hang (bar, rope, rings)

0 Kommentare

WOD @crossfitbulach - 03. April 2018

WU: 400m Run

2 Rounds:

10 Good Mornings (stick)

10 OHS (stick)

10 Dislocates (stick)

 

MOB:

Shoulder opener with med ball 1 min

Lacrossbal (Shoulder and Lat)

 

A: Snatch Balance

3 -3 -3 -3 -3

 

B: Snatch

Find your 1 RM of Today

 

C: „Snatch Me if You Can“

12’ EMOM

1 Snatch every 30sec (60% of 1 RM)

 

Accessory: 50 Biceps Curls, 50 Skull Crusher (20/15)

 

0 Kommentare

WOD @crossfitbulach - 02. April 2018

WU: Buy-In: 500m Row

2 rounds with empty Bar

10 FS, slowly down, fast up

10 FS, 3 sec in bottom position

 

A: Front Squat 

3 RM of today

5 x 3 w. 80% of 3RM 

 

B: 3 Rounds for Time

30 Box Jumps (step ups)

20 Burpees

10 Wall Balls

 

C: 400 m Heavy KB farmers carry w. Partner

0 Kommentare