WOD – Wednesday 22 February 2017

  • STRENGTH:
    Bench Press
    3-3-3-3-3 @ 85% of 1RM
  • METCON:
    9min AMRAP

    3 Clean and Jerks 60/40
    3 C2B Pull Ups
    6 Clean and Jerks
    6 C2B Pull Ups
    9 Clean and Jerks
    9 C2B Pull Ups
    12 Clean and Jerks
    12 C2B Pull Ups
    etc..

  • CFP LITE:
    9min AMRAP:
    3 Kb swings
    3 ring rows
    6 Kb swings
    6 ring rows
    9 Kb swings
    9 ring rows
    etc..
  • CFP PERFORMANCE:
    Power Snatch + Hang Snatch
    15min EMOM:
    Start @ 65% – increase every 1-3 if you’re moving well.
  • CFP +:
    Abs:
    2 rounds:
    50 Toes to bar
    50 Hollow rocks
    50 Sit-ups