13/1/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2mins for 8mins
Tempo:3-2-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
5 rounds:10 secs on , 50secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

WOD:
‘Cindy’

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Compare to 6/4/17

Core:
Partner Med Ball Russain Twist 9/6kg
First team to 100 reps wins a prize
(must perform 50 one way 50 the other)

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