Tuesday 16.06.20

Fitness Skill: Shoulder Tap


For time: 25 Toes to Bar

14 Shoulder Taps

25 KB Deadlifts

14 Shoulder Taps

20 Toes to Bar

14 Shoulder Taps

20 KB Deadlifts

14 Shoulder Taps

15 Toes to Bar

14 Shoulder Taps

15 KB Deadlifts

14 Shoulder Taps

10 Toes to Bar

14 Shoulder Taps

10 KB Deadlifts

14 Shoulder Taps

5 Toes to Bar

14 Shoulder Taps

5 KB Deadlifts


Kettlebells : 20/12kg Performance: Skill: Shoulder Tap


For time: 25 Toes to Bar

7m Unbroken Handstand Walk

25 Dumbbell Deadlifts

7m Unbroken Handstand Walk

20 Toes to Bar

7m Unbroken Handstand Walk

20 Dumbbell Deadlifts

7m Unbroken Handstand Walk

15 Toes to Bar

7m Unbroken Handstand Walk

15 Dumbbell Deadlifts

7m Unbroken Handstand Walk

10 Toes to Bar

7m Unbroken Handstand Walk

10 Dumbbell Deadlifts

7m Unbroken Handstand Walk

5 Toes to Bar

7m Unbroken Handstand Walk

5 Dumbbell Deadlifts


Dumbbells: 22.5/15kg Weightlifting: 1. Depth Jumps: 3 x 10

*The height of the box isn't important. Focus on landing high. If you have calf issues previously speak to a coach about these.


2. Bench Press

1 x Max Unbroken Reps at your 1RM (do not attempt a new 1RM)

then

5 x 3 x 90%


3. Chinese Plank (face up)

5 x 60sec (add load if you can).


If you aren't doing the Weighted Chest to Bar Pull-Ups in tomorrow's WOD, do them (5 x 3), do them today.


Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


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