CFBK WOD’s 2015 – Friday, 17 July 15

CFBK WOD’s 2015 – Friday, 17 July 15

STRENGTH:
Deadlift
3*70%
3*80%
3*90% (ME)
Notes: all lifts are based on percentage of 90% of 1RM – NOT true 1 RM

CAPACITY:
3 part WOD
A) AMRAP 3 minutes
2 rounds of:
10 deadlifts (70/55)
10/10 OH lunges (20/15)
**Burpees over bar until end (count # of burpees)
2 min rest
B) AMRAP 3 minutes
2 rounds of:
10/10 OH lunges
10 Burpess over bar
**Deadlifts until end of 3 minutes (count # of deadlifts)
2 min rest
C) AMRAP 3 minutes
2 rounds of:
10 Burpess over bar
10 deadlifts
**10/10 OH lunges (20kg plate) until end of 3 minutes (count # of lunges)
Score = reps of each seperate part as A/B/C

 



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