15/5/2018 CFNL WOD

Power 1:
Push Press
@ 60% 1RM
5 sets 3 reps
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:
Seated DB or KB (x 2) Strict Press
5 rounds: 10 secs on 50secs off
Choose heaviest load that you can move quickly
Tempo: Slow down , Fast up

WOD:
‘Filthy Fifty’
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 20/15kg
50 Back Extensions (see below)
50 Wall Balls, 9/6kg
50 Burpees
50 Double Unders

Back extensions will be switched to good mornings 20/15kg (torso must be parallel to floor for rep to count unless mobility is an issue)

Compare to 31/12/17

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