Thursday 13th September – WOD, Barbell & FHT

12th September 2018

WOD

Handstand Focus

3 Rounds for the time of:
3 STOH @ 70 / 55 – 80 / 60
6 Back Squats @ 70 / 55 – 80 / 60
9 Deadlifts @ @ 70 / 55 – 80 / 60
3 Ring Mus
6 Power snatch @ 70 / 55 – 80 / 60
9 OHS 70 / 55 – 80 / 60

Barbell

3 Hang snatch pull + 1 hang power snatch

In 8 mins establish a max hang power snatch

Every 5 secs on the 5 secs for 50 secs – 1 OHS
Max load here, as a group, coach calls time

FHT

A1) Bent over row x8
A2) Db incliné curls x12

B1) Ring row x8
B2) Drag curl x12

C1) Kb row x8
C2) B.B. bicep curl x12

D1) Sup pull ups xF
D2) Zotterman curl x12

 

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