WOD – Wednesday 16 August 2017

  • STRENGTH:
    Front Squat
    5-5-5-5-5 @ 75% of 1RM
  • METCON:
    12min AMRAP:
    30 Cal Row
    20 OHS 60/40kg
    30 Box Jump Overs
    20 HSPU
  • TEAM METCON:
    18 min AMRAP:
    30 cal row
    20 OHS @ 60/40kg
    30 Box jump overs
    20 Strict HSPU
    Break up work evenly throughout
  • CFP LITE:
    12min AMRAP:
    30 SDHP 20/16kg
    20 OHS empty bar
    30 Jumping squats
    20 Push ups
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
    4 x 40m Double Overhead KB Walk (24/16)
    4 x 15 GHD Hip Extension (20/10)
    4 x Max effort Double DB seated floor Strict Press (20/10)
  • CFP+:
    Kipping pull-up technique