WOD – Friday 17 February 2017

  • GYMNASTICS:
    10min EMOM
    Option 1:
    Min 1: 1-5 Bar Muscle-Ups
    Min 2: 50 Double-Unders
    Option 2:
    Min 1: 1-3 Bar MU
    Min 2: 30 DU
    Option 3:
    Min 1: 5-10 Strict Pull-Ups
    Min 2: 30 DU
    Option 4:
    Min 1: PU Progression
    Min 2: DU Practice
  • METCON:
    4 Rounds For Reps
    1 Min Max Burpees
    1Min Max Rope Climb
    1Min Max Cals Row
    1 Minute rest
  • CFP LITE:
    4 Rounds For Reps
    1 Min Max Push ups
    1Min Max Ring rows
    1Min Max Cals Row
    1 Minute rest
  • CFP PERFORMANCE:
    10min EMOM:
    3 Back Squats @8 0%-85% of 1RM.
  • CFP+:
    Ring dip practice
    – Strict
    – Kipping
    – Banded