12/1/2019 CFNL WOD

Power 1:
Push Press
@ 60% 1RM (of Strict Press) Tempo 3-1-0-2
5 reps every 2mins for 8mins
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 2:
Deficit Strict HSPU (2-4 Inches)
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Choose a height that allows you to complete the reps
You will be progressing the height next week
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD:
Part A:
6min to establish your Overhead Squat 1RM
(racks allowed).
Then immediately move into Part B..
For time:
21 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
15 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
9 Plate Overhead Walking Lunges, 25/15 kg
30 Double Unders
(6min cap)
Record Part A weight and Part B time

WOD 2:
3 rounds for time of:
5 Thrusters, 60/42.5 kg
10 Burpee Box Jump Overs, 24/20 in
15/12 Row Calories
Rest 1 min

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