WOD – Friday 26 May 2017

  • STRENGTH:
    Tempo Back Squats
    3seconds down 1 up
    2-2-2-2-2-2 @ 75% of 1RM
  • METCON:
    7min AMRAP
    5 Power Snatch 50/35kg
    5 Front Rack Lunges 50/35kg
    5 Ring Muscle Ups
  • CFP LITE:
    7min AMRAP
    5 Kb swings 24/16kg
    5 Goblet squats 24/16kg
    5 False grip ring rows
  • CFP PERFORMANCE:
    16min EMOM
    1: 12 Chest to bar pull-ups + 30 double unders
    2: 12 Handstand push-ups + 30 double unders
    3: 10m Handstand walk + 1 legless rope climb
    4: REST