WOD – Thursday 6 April 2017
- STRENGTH:
Deficit Deadlift
3-3-3-3-3-3-3
@ 70% of 3RM
1 set every 2mins
(Deficit = 15kg plate) - METCON:
4 Rounds for reps:1 minute HS walk
(1 Meter = 1 rep)
1 minute HR Push ups
1 minute rest*Scale HS walk to shoulder taps (R+L = 1 rep)
- CFP LITE:
4 Rounds for reps:1 minute seated kb press
1 minute HR Push ups
1 minute rest*Scale HS walk to shoulder taps (R+L = 1 rep)
- CFP PERFORMANCE:
5 Rounds
Every 2min
10m Handstand walk
1 legless Rope Climb
1 Rope climb
Then
4×4 Muscle ups + 1 extra dip on each rep - CFP+:
Tire Flips