WOD – Monday 11 December 2017

  • STRENGTH:
    Push press
    2-2-2-2-2 @ 75% of 1RM
    *Immediately into 5 push ups to a plate (Athletes will do a push up and ex-plode onto 2 plates set up either side of their hands
  • METCON:
    7min AMRAP:
    10 hang power cleans 50/35kg
    10 shoulder to overhead 50/30kg
    10 burpees over the bar
  • CFP LITE:
    7min AMRAP:
    10 kb swings
    10 kb push press (5 per arm)
    10 burpees
  • CFP PERFORMANCE:
    Gymnastic Complex
    7 Sets:
    1 Bar Muscle-Up
    2 Toes to Bar
    3 Chest to Bar Pull-ups
    2 Toes to Bar
    1 Bar Muscle-Up
  • CFP+:
    5 front squat techniques