WOD – Thursday 18 May 2017

  • STRENGTH:
    Box squat
    3-3-3-3-3 @ 82.5% of 1RM
  • METCON:
    5 Rounds
    1min on/ 30sec off
    4 Front Squats 70/45kg
    Max rep Bar Facing Burpees
  • CFP LITE:
    5 Rounds
    1min on/ 30sec off
    15 Air squats
    Max rep Burpees
  • CFP PERFORMANCE:
    3 Rounds / Rest 2min after each round

    7 Deadlifts @ 70%-75% of your 1RM
    12 Ring Dips
    12 box jump overs
    Rest 5min total after last round

    3 Rounds/Rest 2min after each round

    7 Shouder to overhead @ 70%-75% of your 1 rep max
    14 toes to bar
    400m Run or 25 cal Row

  • CFP+:
    Toes to bar technique and drills