WOD – Wednesday 8 November 2017

  • STRENGTH:
    Sumo Deadlift
    3-3-3-3-3-3-3 @ 70% of 3RM
    Sets every 2min
    *Focus on speed from the floor
    *Immediately into 3 broad jump (Focus minimal contact with the floor when bounding)
  • METCON:
    3 Rounds For Time:
    18 Handstand push ups
    15 Box Jumps
    3 Squat Cleans @ 100/70kg
  • CFP LITE:
    3 Rounds For Time:
    18 Push ups
    15 Box Jumps
    13 Medball cleans
  • CFP PERFORMANCE:
    Back Squat
    5-5-5-5-5 @ 85% of 1RM
  • CFP+:
    Rowing technique