CFBK WOD’s 2016 – Thursday, 19 May 15

CFBK WOD’s 2016 – Thursday, 19 May 15

E3-ChinOver_pullup_chinover

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 of:
– 40 sec of Single arm KB KB snatch (20/14 kg)
– 20 sec REST
– 40 sec Strict Pull-ups
– 20 sec REST
– 40 sec of Single arm KB Swing (20/14 kg)
– 20 sec REST
– 40 sec of DB Renegade rows (L/R=1) (2×15/2×10)
– 20 sec REST
Score = Total reps

 



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