Thursday 17th May – WOD, Barbell & FHT

16th May 2018

WOD
In Pairs 3 Rounds of:
10 Barbell Good mornings
10 Bent over rows

* 4 Min Cap

In 14 Mins in Pairs Complete

5-4-3-2-1-2-3-4-5 reps of:

Deadlifts
Strict pull ups (C with reps= seconds pause above bar)

Complete:
21 Hang Pwr Snatch @ 40 / 55kg – 50 / 70 kg (check in)
Then 3 rounds of:
21 Wall Balls (C unbroken)
Run 200m
42 Hang Squat Cleans @ 40 / 55kg – 50 / 70 kg (check out)

* 13 Min Cap

Barbell

In 14 minutes BTH Hang Snatch
(Below knee cap)

In 16 minutes BTH Power Clean (triple0
-after each set 5 strict pull ups

BWOD
1-1-1-1-1
OHS
Front Squat
Back Squat

FHT

Pull day
A1) NEGATIVE BMU’s 3-5
A2) Lean away pull up x 3-5
B1) 3 Point DB row x 8-10
B2) False grip ring row 8-10
C1) Segmented DL x 5 reps
D1) 9 Dual KB sumo DL
7 Dual KB clean
5 Dual KB front squats
D2) Banded plank 30/45s

 

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