WOD – Tuesday 23 May 2017

  • STRENGTH:
    Back squat
    1-1-1-1-1 @ 90%
    7-7 @ 72.5%
  • METCON:
    8min AMRAP:
    20 Kb front rack squats 24/16kg
    15 Kb swings 24/16kg
    10 Box jump overs
    *Swings must be unbroken
  • CFP LITE:
    8min AMRAP:
    20 Air squats
    15 Kb swings 16/12kg
    5 Burpees
    *Swings must be unbroken
  • CFP PERFORMANCE:

    4 Rounds not for time:
    10 Seated KB Strict Press
    10 Single arm KB Rows (10 each side) 32/20kg
    10 Bench press @ 75%-77.5%of 1RM
    NOTE: Rest as needed inbetween

  • CFP+:
    Double under / Triple under practice