10/9/2018 CFNL WOD

New Power Cycle begins today..

Power WOD 1:
Push Press
@ 50% 1RM (of Strict Press)
Tempo 3-1-0-1
5 reps every 2mins for 10mins
Pause at the bottom of the dip on each rep
(to remove the help of the stretch shortening cycle) and also after each rep

Power WOD 2:
Strict HSPU
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement

Power WOD 3:
Every 1 min for 10 mins, alternating between:
200/160m Row
7 Hang Power Snatches, 60% 1RM

Assistance WOD:
Alternating Tabata
Banded Face Pulls & Hollow Hold

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