Thursday 16th August – WOD, Barbell & FHT

15th August 2018

WOD

EMOM for 11 Mins complete
10 WB
10 Burpees

For time Complete 8 Rounds of:

5 STOH @ 85 / 65kg 100 / 77.5kg
3 Ring muscle ups / 7 pull ups
5 Squat cleans @ 85 / 65kg 100 / 77.5kg
3 Bar push ups on WB or scale

22 Mins cap

 

FHT

A1) Cross-body step ups KBs 5/leg
A2) Front rack Db squats
B1) Supinated pull ups x6/8
B2) Sup prone row x 8
C1) Pull over tricep ext x8
C2) 30 degree shrug x10
D1) Single leg hip thrusts 6/leg
D2) Lateral band plank walk 5m/each way
D3) In and outs 30s

 

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