Thursday 22nd February – WOD, Barbell & FHT

21st February 2018

WOD 1

EMOM for 20 Mins

100m Sprint
1 min Rest

WOD 2

For time:
1000m Run (CHECK IN)

5 Rounds of
10 Jumping air squats
10 HR Push ups

1000m Run (CHECK OUT)

*15 Min Cap

 

BARBELL

Warm up – 4 Min general + 4Mins Snatch Movements

SNATCH GAME
EMOM 18min – 1 Squat Snatch
Weight must increase EVERY SINGLE MIN!
If you miss, drop to previous weight and hit a double, if you miss the double, drop and hit a single..if successful then back up to a double.. and so on..

In 14 Mins build to a daily max;
Power Clean DIRECTLY into a Push Press
(look at receive position in the power clean to be able to drive out)

BWOD
DT with a Twist..
5R; 12DL/9HPC/5STOH
Increase load by at least 5 kg each round

 

FHT

A1) Waiter shoulder press KB x 8/12
A2) Seated Db straight arm raise x 8/12

B1) Db arnie press x12
B2) Negative HSPU’s/Hs Hold x 5/20s

C1) Wide grip upright row x8
C2) Partner side raises x failure

The Grind

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