WOD – Thursday 4 May 2017

  • MIDLINE:
    x2 Tabata Hanging L sit Alternate with hollow rocks
  • METCON:
    6 Rounds of 2min on 1min off:
    12 Push Press 60/40kg
    Max rep legless rope climb
    Scale to regular rope climbs
    Score is max rope climbs from all rounds
  • CFP LITE:
    6 Rounds of 2min on 1min off:
    12 Push ups
    Banded pull ups
    Scale to ring rows
    Score is max pull ups from all rounds
  • CFP PERFORMANCE:
    Snatch
    Find 1RM
    Then:
    5 x 3-position snatch (Start at 65%)

    Pos One: 2 sec pause mid shin
    Pos Two: 2 sec pause below Knees
    Pos Three: 2 sec pause above Knees
    NOTE: This is 3 full snatches per set. Pause at Position 1 then complete the snatch. Reset and pause at position 2 then complete the snatch. Reset and pause at position 3 and complete the snatch.
    This is one full set.
    Then,
    3 x 3 Snatch pulls @ 110% of snatch

  • CFP+:
    Handstand push up practice