WODS

CFBK WOD – Wednesday 20 September 2017

A. Strength Front Squat 5×5@80% B.Gymnastics Hand stand practise C.

Conditioning 18

AMRAP 8 x

SDHP (40/25kg) 8 x

Clean 8 x

Pull Ups 8 x Push Press

CFBK WOD – Tuesday 19 September 2017

A. Weightlifting
Snatch – 8 reps @85% or more
B. Gymnastics
Strict HSPU
Perform 15 reps by starting at the bottom of HSPU; add deficit if too easy
C. Conditioning
6x Go Every 3minutes, alternating between
1: Row 500m
2: 25 Burpee Box Jumps @60/50cm

CFBK WOD – Monday 18 September 2017

A. Strength
Back Squat
6×6@80%
B. Gymnastics
4 Rounds for Quality
perform as a complex:
5 Kipping Pull Ups + 5 Kipping TTB
C. Conditioning
5 RFT
8 Ring Dips
20 Wall Balls

CFBK WOD – Sunday 17 September 2017

A. Strength
Back Squat
6×6@80%
B. Gymnastics
4 Rounds for Quality
perform as a complex:
5 Kipping Pull Ups + 5 Kipping TTB
C. Conditioning
5 RFT
8 Ring Dips
20 Wall Balls

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