WOD – Monday 27 February 2017
- METCON:
3 Rounds for time: (CAP 15min)30 Toes to bar
15 Deadlifts 120/80kg
15 Bar Facing Burpees - GYMNASTICS:
10 min EMOM:
Opt 1: 1-3 Strict MU
Opt 2: 3-6 MU
Opt 3: 1-5 False Grip PU
Opt 4: 5-10 False Grip Ring Row - CFP LITE:
3 rounds:
30 Abmat situps
25 kb swings
25 push ups - CFP PERFORMANCE:
Strength Circuit 4 Rounds (Not for time)
5 strict press + 10 push press @ 80% of 1RM strict Press
10 single leg each side romanian deadlift @ 35% of deadlift
Top of dip hold – Accumulate 20-25 seconds
30 second hollow hold
Bottom of Dip hold – Accumulate 20-25 seconds - CFP+:
Ring dip practice