WODS

CFBK WOD – Thursday 27 July 2017

A. Strength
Front Squat
6×4@80%
B. Accessory
8x30s ON/30s OFF
Max distance Waiter’s Carry @20/10kg
C. Conditioning
3 Rounds, 2′ Rest after each Round
12 Dumbbell Push Jerk @22,5/15kg
12 Strict Pull Ups
12 DB Push Jerk @22,5/15kg

CFBK WOD – Wednesday 26 July 2017

A. Box Squat
10×2@55-65%
B. Conditioning
For Time
10 HSPU
15 Deadlifts @75% of 1RM
25 Box Jumps @60/50cm
50 Pull Ups
100 Wall Balls
200 DU
Run to Red Planet

CFBK WOD – Tuesday 25 July 2017

A. Weightlifting
5x Go Every 3min
3 Cleans @70-80%
B. Gymnastics
3 Rounds For Quality
6 Low Ring Kipping Transitions
8 Kip Swings on High Rings
10 Ring Dips
C. Conditioning
10’AMRAP
5 Bar Muscle Up
20 Thrusters@40/25kg

CFBK WOD – Monday 24 July 2017

A. Weightlifting
Push Press + Push Jerk
A1. Work Up to a Heavy Complex of 2 Push Presses and 1 Push Jerk
A2. 1X2+1@95%/1×2+1@90%
B. Accessory
2 Rounds,
20 Goblet Platform Step Ups (10/10) @24/16kg
30-45s Side Plank Hold
C. Conditioning
15’AMRAP
30 OH Plate Lunge @20/10kg
20 TTB
Run to Ground Floor

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