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 DUBoth 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)