Thursday 4th October – WOD, FHT & Barbell

3rd October 2018

WOD

In 13 Mins est
A 3 RM hang power clean

For Time Complete:
46 Burpees
1 Min Rest
33 Hang Power Cleans @ 60 / 40kg
1 min Rest
64 Double Unders
1 Min Rest
57 Wallballs
1 Min Rest
18 Ring Muscle ups / 32 Pull ups

*15 Min Cap

BARBELL

In 22 Mins est a 10 rm Front Squat
into a
10 rm Deadlift

5 secs ONLY from dropping the last squat to the first Deadlift

At load – 10% complete EMOM for 12Mins

1 Squat Clean
1 Back Squat
1 Behind neck STOH

Min 1- 3 = 1 back sq
Min 4 – 6 = 3 back sq
Min 7 -9 = 5 back sq
Min 10 – 12 = 7 back sq

FHT

A1) Bench press @bw or 3/4 30s Amrap
A2) db flies x 8
B1) Floor press x 8
B2 Ring press ups x12
C1) Skull crusher x 15
C2) GHD sit ups x12/20/25
D1) Dips x 5
D2) Hanging leg raises x10
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