WOD – Thursday 9 February 2017

  • METCON:
    12min AMRAP:
    100m medball carry
    10 HSPU
  • GYMNASTICS:
    Muscle-Up Practice
    10 min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip PU
    Opt 4: 5-10 False Grip Ring Row
  • CFP LITE:
    12min AMRAP:
    100m run
    15 Push-ups
  • CFP PERFORMANCE:
    12min AMRAP:
    15 Clean and jerks 40/30kg
    30 Calorie Row
  • CFP+:
    Core Strength:
    4 Rounds:
    1min Plank
    1min Russian medball twists
    30sec side plank left
    30sec side plank right
    1min V-Ups
    1min Rest