WOD – Monday 16 January 2017
- STRENGTH:
Overhead Barbell Lunge (from rack)
6-6-6-6-6 3R+3L
Score heaviest set - METCON:
8min Amrap
3 Full snatch 70/45kg
3 Bar muscle up or 6 Burpee Pull Up - CFP PERFORMANCE:
4 Rounds not for time:
10 single leg romanian deadlift each leg
Max effort strict pull-ups
Max effort Strict Ring rows
10 Bent over rows @ 40% of 1RM front squat - CFP+:
10min KIPPING pull-ups progressions
– Kip swing
– 2 kip swings + kip
– 2 kip swings + pull-up
2 kip swings + pull-up + 2 kip swings10min EMON’
5-7 KIPPING pull-ups with the focus on form