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05/01/2019

30
Apr

05/01/2019

CFT – WOD

Pre-Training

2 Rounds Not For Time:

10 Forward & Reverse PVC Shoulder Dislocates

10 Push Up Position Shoulder Retractions

30s Hollow Body

Metcon

Metcon (No Measure)

Every 3:00 For 12 Minutes For Quality (4 Sets):

10 Strict Dips

12 Strict T2B

14 Pistols
Maintain strict positions throughout all movements. Work through each set of reps within the 3 minute time frame.

Metcon

Metcon (Time)

For Time:

50 Push Ups

15 Power Snatch 95/65

40 Pull Ups

12 Power Snatch 115/85

30 Hand-Release Push Ups

9 Power Snatch 135/95

20 C2B Pull Ups Or 30 Pull Ups

6 Power Snatch 155/105

10 Strict H.S.P.U

3 Power Snatch 165/115