CFT TRAINING - WOD 13/05/2020

A. WARM UP

4´Articular Movility

3 sets of: Perform 30 seconds each of the following movements… *Station 1 – Bird Dog (Left) *Station 2 – Bird Dog (Right) *Station 3 – Lateral Squats *Station 4 – Starfish Low Plank *Station 5 – Russian Step-Ups

B. STRENGTH 3 sets of: 21 Goblet Squat 18 Single-Leg Deadlifts 15 Hollow Rocks

C. WOD Every minute, on the minute, for 4 minutes for max effort reps: Station 1 – 45 seconds of Plyo Spiderman Climbers Station 2 – 45 seconds of Dumbbell or Kettlebell Front Squats Station 3 – 45 seconds of Devil’s Press Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 9 minutes (2 set) for max reps: - x 2 Number of Plyo Spiderman Climbers completed in 45 seconds max effort - x 2 Number of DB or KB Front Squats completed during 45 second max effort - x 2 Number of Devil’s Press completed during 45 second max effort

D. COOL DOWN