WOD – Monday 19 December 2016

  • METCON:
    ‘Habanero’
    10 Rounds of:
    8 Deadlifts
    6 Hang Power Cleans
    4 Front Squats
    2 Push Jerks
    Max Bar Hop Burpee
    1 Minute on 1 Minute off.
    Weight: 60/40kg
    Score = Bar Hop Burpees
  • SKILL:
    Triple/DU + Handstand Walk
    10min EMOM:
    Odd: 10-20 TU or 30-50 DU
    Even: 10-15m Handstand Walk
    For members that are still new with the movements use first 5min to practice DU and second 5 min to practice Handstand Walks.
  • CFP PERFORMANCE:
    Back Squat
    @ 80% of week 1 rep back squat (only slightly heavier than last weeks sets):
    4-4-4-4 back squats
    then @ 82%:
    3-3-3-3 back squats this is a little different than last week
    then @ 75%:
    5-5 with 2 sec pause at bottom
    4-4 with 3 sec pause at bottom
    3-3 with 4 sec pause at bottom
  • TRAVEL WOD:
    10 rounds:
    10 Good mornings
    8 Squats
    6 Burpees