Entries by Chad Theron

WOD – Friday 15 December 2017

STRENGTH: Hang snatch 2-2-2-2-2-2-2-2 @ 75% METCON: 12min AMRAP: 8 single arm kettlebell overhead squat 4 ring muscle ups 12 calorie row CFP LITE: 12min AMRAP: 8 goblet squats 8 ring rows 12 kb sumo deadlift high pulls CFP PERFORMANCE: 5 Rounds: Every 4mins 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks 60/40kg

WOD – Thursday 14 December 2017

STRENGTH: Single leg double DB/ KB deadlift 5×5 R+L (No prescribed weight) *Immediately into 3 single leg broad jumps (R+L) METCON: 7 Rounds for time: 12 Box Jump Overs 12 KB Swings CFP LITE: 7 Rounds for time: 12 Broad jumps 12 KB Swings CFP+: Pull up technique CFP PERFORMANCE: 5k row for time

WOD – Wednesday 13 December 2017

METCON: For time: 1.2k Run 30 Pull Ups 15 Front Squats 30 Pull Ups 15 Overhead Squats 1.2k Run CFP LITE: For time: 800m run 30 Ring rows 30 squats 30 Ring rows 30 squats 800m row CFP+: Squat clean technique CFP PERFORMANCE: Midline 3 Sets, Not For Time: 10 Glute Ham Raises 20 GHD […]

WOD – Tuesday 12 December 2017

STRENGTH: Back squat 10-10-10-10-10 @ 75% of 1RM METCON: 12min AMRAP: 8 toes to bar 12 back rack lunges 8 handstand push ups 24 double unders CFP LITE: 12min AMRAP: 8 hollow rocks 12 medball walking lunges 8 push ups 50 single skips CFP+: Pull up technique CFP PERFORMANCE: For Time: 1500m Row 150 Double […]

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 […]

WOD – Friday 8 December 2017

STRENGTH: 8min EMOM: 5 Front squats from the ground @ 65% METCON: 3 Rounds For Time: 18 KB Snatch (9R+9L) 9 Handstand push ups 6 Burpee Bar Muscle Up CFP LITE: 3 Rounds For Time: 18 KB Swings 9 Seated KB press 6 Burpee Box jump overs CFP PERFORMANCE: Accumulate 150 Cal Row 1: Max […]

WOD – Wednesday 6 December 2017

GYMNASTICS: 15mins Ring muscle up work METCON: “DT” 5 rounds: 12 deadlifts 70/50kg 9 hang power cleans 70/50kg 6 shoulder to overhead 70/50kg CFP LITE: CFP LITE 5 rounds: 12 Medball cleans 9 kb swings 6 burpees CFP+: Pistols technique CFP PERFORMANCE: 9min AMRAP: 4 muscle ups 6 burpee box jumps 8 DB power cleans