2/1/2019 CFNL WOD

Power 1 (Level 3 & 4):
Good Mornings
Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2,focus on speed!
5 reps every 90secs for 5 sets (7mins 30secs)

Power 2 (All levels take part):
Weighted Hip Thrusts (extensions in supine position off a bench or Box)
3 sets 5 reps at tempo 2-1-0-1 (rest 90 secs)
Choose a weight that you can perform with speed and power and one that can be progressed in weeks 2 & 3.
Partner up to help you get in and out of position

21-15-9 reps, for time of:
Deadlift, 102.5/70kg
Handstand Push-up
(10min cap)

Compare to 6/11/17

Assistance work/Core:
This is optional (depending on time)but recommended..
Bird Dog 3 x 12 reps (rest 30secs)
Tempo: slow and controlled
Focus is on correct breathing

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