Thursday 30th August – WOD, FHT & Barbell

29th August 2018

WOD

In 6 Mins complete 3 Rounds of:
10 Banded Good Mornings
10 Air squats
10 Pull ups

EMOM for 12 Mins Complete

12 Wall balls
12 KB swings @ 24 / 20kg

5 Mins to load

Complete 3 Rounds for time of

7 Squat snatch @ 50 / 40 – 55 / 45kg
7 Bar muscle ups / Pull ups
77 Double unders

*9 Min Cap

FHT

A1) 45 Degree upright row x8
A2) YTW’s x7/7/7
B1) Bicep curls x8
B2) Bicep walks 30m
C1) Kneeling Shoulder press x 8
C2) Pulls x 8
D) Ab finisher

BARBELL

Split jerk:
5 Mins of split foot drill
lunges, to jumping splits
5 Mins of belly breath tekkers
5 Mins of front rack stretching and adjusting

Drills:
12 Mins of back rack split drops
3 reps then switch to front rack
1 rep of split jerk, knee to just above floor each time
Rest and increment load
3 back rack split drops, into 1 x front rack split jerk

10 Mins
establish a moderate split jerk, with same form as tekkers with a 5 sec pause in the split

10 secs on 10 secs off for 2 mins
Every 10 secs complete 1 split jerk pause for the remaining time in the 10 secs

2 min rest and hold load

 

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