WOD – Tuesday 30 May 2017

  • PLYOMETRICS:
    5 Sets
    1 Set = 2 Box Jumps + 2 Broad jumps
    Resting 1 Minute Between rounds
  • METCON:
    24min AMRAP:
    800m Run
    37 Wall balls
    23 KB Clean and Jerks 16/12kg
  • CFP LITE:
    24min AMRAP:
    400m Run
    37 Air squats
    23 KB swings 16/12kg
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 x Seated KB Strict Press
    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 @ 75%-77.5% of 1RM
  • CFP+:
    100 v-ups
    100 russian twists
    100 hollow rocks
    100 sit-ups