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