WOD – Wednesday 18 January 2017

  • STRENGTH:
    Overhead Squat
    12-12-12-12-12 @ 45% of 1RM
  • METCON:
    18min AMRAP
    18 Thrusters 40/30kg
    50 Double unders
    9 HR Burpees
  • PARTNER WOD:
    18min AMRAP
    Partner 1:
    18 Thrusters 40/30kg
    9 HR Push ups
    Partner 2:
    50 DU

    Both partners work at the same time, and switch once the 50 DU have been completed.

    Score = total rounds and reps as a team of the 18 Thrusters and 9 HR push ups.

  • CFP PERFORMANCE:
    20min EMOM
    1min: Max Calorie Row
    1min REST
  • CFP+:
    4min hamstribg stretch (2mins per side)
    4min calf stretch (2mins per side)
    4min seated fold over
    4min couch stretch (2mins per side)
    4min pigeon pose (2mins per side)