4/1/2019 CFNL WOD

Power 1:
Push Press
@ 50% 1RM Tempo 3-1-0-1
5 reps every 90secs for 5 sets (7mins 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

WOD 1:
For time..
Run 2km
If you do not think you can complete this in under 12mins,please choose a scaled shorter distance i.e 1500m

WOD 2:
As many reps as possible in 9 mins of:
Handstand Walk, 10 m =
Row, 300/220 m

Completed HS walk = 2 reps, 5m = 1 rep
Completed row = 2 reps, Over half way completed = 1 rep

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