25 Jun CFBK WOD’s 2015 – Thursday, 25 June
Posted at 19:30h
in WODS
POWER-ENDURANCE:
A) Accumulate max time with plate pinch hold in 5 min
B) 5 min plank (1 min straight arm plank, 30 sec plank on elbows, 30 sec plank on elbows L leg lifted, 30 sec plank on elbows R leg lifted, 30 sec side plank, 30 sec side plank, 30 sec straight arm plank, 1 min plank on elbows)
CAPACITY:
3 rounds, 1 min per station (Stagger athletes)
1) Tire sledge hammer (R/L = 2)
2) Shuttle run burden run w. 40/30 slam ball on shoulder (storage room to platforms = 1 rep)
3) Barbell biceps curls (25/15) (I’m not kidding – “deloading-ish” week, have fun!)
4) Sandbag hang squat cleans
5) REST
Score = total reps