Monday 16th January 2017 – WOD

15th January 2017

CFW Invitational Weekend – Well Done CFN Teams

WU WOD 

To be performed before the class

In 6 mins complete:

  • 1 min Row
  • 1 min Goblet Squats
  • 1 min Row
  • 1 min Alt Single Leg DL
  • 1 min Row
  • 1 min Alt Leg Lunge

*stay light with the KB, focus on form 

WOD 1

In 20 mins complete:

  • 4 x 3 Bulgarian Split Squat (3 each leg)

*build up to a heavy weight and complete the 4 sets at that weight 

*this is a heavy 

*rest 3 mins between sets 

 

Additional Work:

 

30 mins before the class complete:

  • 5 x 3 Back Squat

*build to a heavy 3 back squats then hold the weight across the sets 

*try to go heavier than 02/01/17

 

WOD 2

For time:

42-30-18:

  • Jumping Lunges

21-15-9:

  • Chest To Bar

*alternate movements 

*GO HARD – 10 min cap 

 

 

 

 

 

 

 

 

 

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