9/1/2018 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2 mins for 8 mins
Tempo:3-2-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
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:
For time:
20 Dumbbell Box Step Overs, 22.5/15 kg
30/20 Chest-to-bar Pull-ups
40 Burpees
Row, 500 m

Assistance Work:
Tabata
Ski SIt
Hold weight if needed

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