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 swings

    10min EMON’
    5-7 KIPPING pull-ups with the focus on form