WOD – Tuesday 7 February 2017

  • METCON:
    For time:
    50-40-30-20-10
    Wall Balls
    Hollow rocks
  • PLYOMETRICS:
    5 rounds
    2 Box jumps + 2 Broad jumps
    Rest 1 minute between sets
    (2 feet land straight into ME broad jump)
  • CFP LITE:
    For time:
    50-40-30-20-10
    Air squats
    Sit-ups
  • CFP PERFORMANCE:
    3 Rounds
    5 Snatches @ 65%-70% – Should be unbroken full snatches
    10 Chest to bar pull-ups
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds 7 Deadlifts @ 65%-70% – Should be unbroken
    14 Handstand pushups
    400m Run REST
    3min (REST an extra 2min after last round – 5min total)
    30 Burpee box jump for time
  • CFP+:
    50 Turkish Get-Ups