WOD – Friday 28 July 2017

  • STRENGTH:
    Press
    4-4-4-4-4-4 @ 80% of 1RM
    6 @ 70% of 1RM
  • METCON:
    For Time:
    21 Handstand push ups
    21 Single Arm OH KB Lunge
    90 Double unders
    15 Handstand push ups
    15 Single Arm OH KB Lunge
    60 Double unders
    9 Handstand push ups
    9 Single Arm OH DB Lunge
    30 Double unders
  • CFP LITE:
    For Time:
    21 Push ups
    21 OH plate lunge 10/5kg
    180 Single skips
    15 Push ups
    15 OH plate lunge 10/5kg
    120 Single skips
    9 Push ups
    9 OH plate lunge 10/5kg
    90 DU
  • CFP PERFORMANCE:
    “Adderall”
    0-10: 1Mile Run, Max clean and Jerk (60/40)
    10-13: Rest
    13-20: 800m Run, Max Power snatch(50/35)
    20-23: Rest
    23-27: 400m Run, Max Thruster (45/30)