14/9/2018 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-1-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 2mins for 10mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
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.

WOD 1:
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

(18min cap)

Assistance Work:
KB Shoulder Reset (Prone)
Ball Pec Minor first then in a single arm ‘Pendlay Row’ position perform
1-2 Max effort static holds. Choose heaviest load you can do for at least 10secs
Your attempt is over when you feel your shoulder (blade) moving out of the fully retracted position.

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