WOD – Wednesday 5 July 2017

  • OLYMPIC WEIGHTLIFTING:
    1 Rep Max Clean&Jerk
  • METCON:
    10min AMRAP:
    60 Wallballs
    40 Toes to bar
    20 Kb swings
  • TEAM METCON:
    15min AMRAP:
    120 Wallballs
    80 Toes to bar
    40 Kb swings
  • CFP LITE:
    10min AMRAP:
    60 abmat sit ups
    40 squats
    20 kb swings
  • CFP PERFORMANCE:
    4 x 10 Double KB Bench Press (32/24)
    4 x 10 Single arm heavy KB bent over row
    4 x max effort ring dips
    NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups

    Then

    20min EMOM
    1: 15-18 Thrusters (35/25)
    2: 6-10 Strict HSPU

  • CFP+:
    100 sit ups
    100 flutter kicks
    100 russian twists
    100 crunches