16/4/2019 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 90secs for 5 sets (7min 30secs)
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:
Strict HSPU
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus on sticking to the tempo and speed from the bottom to the top of the movement
Scale appropriately (no kipping is allowed)

WOD 1:
21-15-9 reps, for time of:
Shoulder Press, 70% 1RM
Dumbbell Front Rack Walking Lunge, 2 x 22.5/15 kg

WOD 2:
Tabata Push Jerk, 50/35 kg
Record total reps (No racks)

Core:
Dynamic Ring Plank
get into a full plank position with hands on rings then, alternating arms, quickly push arms forward and back to stress the mid-line more.
maintain form throughout.
10 secs on, 10 secs off x 10reps
Rest 60 secs
Repeat for 2-4 more sets

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