WOD – Tuesday 2 May 2017

  • STRENGTH:
    Sumo Deadlift
    3-3-3-3-3-3-3 @ 70% of 3RM
  • METCON:
    For Time::
    12-9-6 (CAP 9min)
    Clean and Jerk 60/40
    Bar Muscle Ups
    Burpee over the bar
  • CFP LITE:
    For time:
    12-9-6 (CAP 9min)
    Clean and Jerk empty bar
    Ring Rows
    Bande ring dips
    Burpee over the bar
  • CFP PERFORMANCE:
    Running Interval
    400m (1-mile pace) – REST 1min
    3x300m (90%-95% effort)
    *Walk 100m Recovery after each
    REST 3min
    400m (1-mile pace) – REST 1min
    3x200m Run (90%-95% effort)
    *Walk 100m Recovery after each
    REST 3min
    400m (1-mile pace) – REST 1min
    3x100m Run (90%-95% effort)
    *Walk 100m Recovery after each
  • CFP+:
    10min EMOM:
    10 second L-hang