WOD – Wednesday 17 May 2017

  • GYMNASTICS:
    Handstand Holds
    Accumulate 3 minute free standing handstand hold
    Aim for as little sets as possible
    Scale to wall hold
  • METCON:
    Heavy Grace (CAP 15min)
    30 Clean and Jerks 80/50kg
  • CFP LITE:
    Grace (CAP 15min)
    30 Clean and Jerks 60/40kg
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds not for time
    10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with
    Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
    10 x Bench press @ 65%-70% of 1RM

  • CFP+:
    Burnout
    3min AMRAP
    Calorie row
    3min AMRAP
    Burpees
    3min AMRAP
    Calorie row