NEWS

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WOD

“CFLP Test 9”
5 Rounds
50′ Handstand Walk
5 Squat Cleans (225/155)

WOD Guidance & Goals:
Handstand walks (scale: 5 wall walks or 30 shoulder taps) will be done in 25′ increments, try to complete each 50′ increment under 2 minutes. The squat cleans will be singles from the very start. Coaches will help you work up to 80% of your 1 rep max for the WOD. Target 15 minutes. 

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ENDURANCE

10 x 2 min moderate, 1 min easy

BARBELL CLUB

Burgener Strength

1: Clean: 10 rounds- Every 90 seconds, compete:
1x squat clean (work up to a max for the day)

2: 8 rounds (16 minutes)- EMOM, perform:
Odd minute = 2x split jerk (Work up to a max double for the day)
Even minute = 5x barbell bent over row (AHAP)

3. Core – 50x medball GHD sit ups.