WOD – Monday 27 February 2017

  • METCON:
    3 Rounds for time: (CAP 15min)

    30 Toes to bar
    15 Deadlifts 120/80kg
    15 Bar Facing Burpees

  • GYMNASTICS:
    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:
    3 rounds:
    30 Abmat situps
    25 kb swings
    25 push ups
  • CFP PERFORMANCE:
    Strength Circuit 4 Rounds (Not for time)
    5 strict press + 10 push press @ 80% of 1RM strict Press
    10 single leg each side romanian deadlift @ 35% of deadlift
    Top of dip hold – Accumulate 20-25 seconds
    30 second hollow hold
    Bottom of Dip hold – Accumulate 20-25 seconds
  • CFP+:
    Ring dip practice