8/1/2019 CFNL WOD

Power 1:
Push Press
@ 60% 1RM (of Strict Press) Tempo 3-1-0-2
5 reps every 2 mins for 8 mins
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:
Deficit Strict HSPU (2-4 Inches)
Tempo 3-1-0-1
3-5 Reps Every 90 secs for 6 mins
Choose a height that allows you to complete the reps
You will be progressing the height next week
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD 1:
For time:
21-18-15-12-9-6-3 Knees-to-elbows
42-36-30-24-18-12-6 Double Unders

WOD 2:
3 rounds, 30 secs per station, of:
Row Calories
Rest 30 secs
Handstand Push-up
Rest 30 secs
Record total reps

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,

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