WOD – Friday 13 January 2017

  • LEGLESS ROPE CLIMB / ROPE CLIMB TECHNIQUE:
    Option 1: 2 x 3min AMRAPS Legless Rope Climbs
    *Rest 2min between sets
    Option 2: 3min AMRAP 20m KB Farmers Walk
    *Rest 2min then 3min AMRAP: Rope Climbs
    Option 3: Take the 8min to work on Rope Climbs Progressions
  • METCON:
    20 rounds for time: (CAP 18min)
    3 Power Cleans 60/40kg
    3 Front Squats 60/40kg
    3 STOH 60/40kg
  • CFP PERFORMANCE:
    18min EMOM:
    1: 200m Run or 25om Row
    2: 5 Power clean and Jerks 100/65
    3: 3-5 Muscle ups – SCALE: Bar Muscle-ups / 10 Chest to bar or pull-ups