30/9/2018 CFNL Member WOD Sunday

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
increase your weight from week 2
3 reps every 2mins for 6mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

Member WOD:
‘Ron’s Running Battle’
For time:
Run, 800 m
— then —
21-15-9
Power Cleans, 50/35 kg
Goblet Squats, 24/16 kg
Pull-ups
Box Jumps, 24/20 in
— then —
Run, 800 m
(25min cap)

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