WOD – Thursday 6 April 2017

  • STRENGTH:
    Deficit Deadlift
    3-3-3-3-3-3-3
    @ 70% of 3RM
    1 set every 2mins
    (Deficit = 15kg plate)
  • METCON:
    4 Rounds for reps:

    1 minute HS walk
    (1 Meter = 1 rep)
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP LITE:
    4 Rounds for reps:

    1 minute seated kb press
    1 minute HR Push ups
    1 minute rest

    *Scale HS walk to shoulder taps (R+L = 1 rep)

  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4×4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    Tire Flips