15/4/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 50% 1RM
5 reps every 90secs for 5 sets (7mins 30secs)
Tempo:3-1-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
5 rounds: 15 secs on , 45secs off
The goal is to go for distance (with 100% effort each jump) rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.
Week 1 will not include any weight

WOD:
For time:
100 Calorie Row
50 Back Squats, 60/40 kg
30 Chest-to-bar Pull-ups
10 Hang Squat Snatches, 60/40 kg
(26min cap)

(Racks are not allowed for the back squats)

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