WOD – Tuesday 22 August 2017

  • MIDLINE:
    14min EMOM:
    Even Min- 40 second plank
    Odd Min- 8 Hip extensions
  • METCON:
    15min AMRAP:
    15 Toes to bar
    20 KB Swings 24/16
    10 Burpee Box Jumps
    *30sec rest after each round
  • CFP LITE:
    15min AMRAP:
    15 Abmat situps
    20 KB Swings 16/12kg
    10 Burpes
    *30sec rest after each round
  • CFP PERFORMANCE:
    Back Squat
    7×1 @ 90%-92.5%
    Split Jerk Work
    3×5 Jump to split @ 75% of 1RM split Jerk
    3×5 Front rack Press from split
    stance@75% of 1RM Press
  • CFP+:
    Mobility class at 6:30pm!