29/9/2018 CFNL WOD

Power WOD 1 (Level 3’s & 4’s only):
Front Squat
@ 70% 1RM
3 reps every 2mins for 6mins
Tempo:3-3-0-1

Then..

Power WOD 2 (all levels):
Standing Broad Jumps (continuous)
Holding 2 x 10/5kg DB by your side (scale appropriately but aim to go heavier then last week)
5 rounds: 10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.

WOD:
Part A..
Find your Thruster 10 Rep Max.
(8min cap)
Part B (starts straight after Part A)..
For time:
50 Knees-to-elbows
100 Wall Balls, 9/6 kg
200 Double Unders

Record weight achieved in Part A and time taken to complete Part B (do not include the 8mins of Part A)

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