Thursday 11th October – WOD, Barbell, FHT

10th October 2018

WOD

EMOM alt for 6 Mins
15 Push press
10 Front squats

EMOM for 21 Mins (3 rounds)
4 Cleans @ 105 / 77.5 – 120 / 90kg
1 Min Rest
19 Burpees
1 Min Rest
6 Ring muscle ups / 15 Pull ups
1 Min Rest
15 HSPUs

FHT

A1) Upside down KB press x6/side
A2) Banded Kb BB oh press

B1) Banded DL x5
B2) BB Glute Bridge x10

C1) Banded landline x6/side
C2) Banded side raise x8/side

D1) Hand walks on rower x10
D2) Pikes on rower x8
D3) Jackknifes on rower x8


BARBELL
In 22 mins est a max 10 rep max front squat
into a
10 rm dead lift

5 secs ONLY from dropping the last squat to the first deadlift

At load – 10% complete EMOM for 12mins

1 squat clean
1 back squat
1 behind neck STOH

min 1- 3 = 1 back sq
min 4 – 6 = 3 back sq
min 7 -9 = 5 back sq
min 10 – 12 = 7 back sq

athlete holds if they don’t think they can increase

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