Thursday 14th June – WOD, Barbell & FHT

13th June 2018

WOD
In 5 mins establish a max load TGU on each arm

In 16 mins complete:

21-15-9 reps of
KB swings @ 20 / 16 – 32 / 24kg
Double unders / double singles
12- 9 – 6 reps of
HSPU / push ups
pistols / air squats (double)
9 – 6- 3 reps of
Bar muscle ups / chest to bar
Single arm KB snatch @ swing weight

BARBELL
E2M (for 14 mins): Complex – 3 position snatch + 1 OHS between each rep
In 16mins BTH: Bear Complex
BWOD: AMRAP – 12 Deadlifts, 9 HPC, 6 FS, 3 Split Jerks

FHT

A1) Close grip Barbell press x 20
A2) Banded overhead press x 20
A3) Upright seated Db lockout x20
B1) Spider curls x 20
B2) Close grip Bicep curls x20
B3) Wide grip bicep curls x 20
B4) Drag curls x 20
C1) Banded tricep press down drop set
C2) Overhead tricep extensions x 20
C3) Bench dips x failure

 

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