WOD – Friday 5 May 2017

  • STRENGTH:
    Deadlift
    3-3-3-3 @ 70% of 3RM
    10-10 @ 50% of 3RM
  • METCON:
    7 min AMRAP:
    9 Hang power cleans 40/30
    12 Thrusters 40/30
    30 Double unders
  • CFP LITE:
    7 min AMRAP:
    9 Kb swings
    12 Burpees
    15 Squats
  • CFP PERFORMANCE:
    7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays IWT. Do not do this workout twice)
    Rest 3min
    3 Rounds / Rest 1min after each round
    8 Burpee box jump overs
    10 Overhead squats
    Max cal Row in 90 seconds
    Rest 3min + 1min (4min total)

    3 Rounds / Rest 1min after each round
    12 Handstand push ups
    6 Front squats (90/60)
    400m Run
    NOTE: Hit each round as fast as possible

  • CFP+:
    500m row for time