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.
