Thursday 23rd August – WOD, Barbell & FHT

22nd August 2018

WOD

EMOM for 10 mins complete
7 WB
7 Burpees

In 34 Mins complete

5 Rounds of:
18 Pistols / 24 Air squats
20 Thrusters @ 20 / 15kg

3 Rounds of:
20 DB Snatch
10 DB push ups

In Remaining time increment

1 Ring muscle up / pull up
1 Squat clean and jerk @ 70 / 105 – 80 / 115

+ 1 for both

Barbell

FHT

A1) Strict press 3
A2) Push press 7( same load)
A3)DB push jerk 9 (tough load)
B1) 5KB rack squats 50X0
B2 5 KB rack Squats 22X0
B3) 5 KB rack squats 10X0
C1)Bench press 5
C2) feet evelated press ups 10
C2) SA Db FLR press 10
D) Grind

 

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