Tuesday 15th May – WOD, Barbell & FHT

14th May 2018

 

WOD

E2MO2M for 10 Mins:
Run 100m
12 WB
12 Down ups

21 Min AMRAP of:
3 Deadlifts @ 90 / 70 – 120 / 85kg
1 Hang squat clean @ 90 / 70 – 120 / 85kg
3 Front squats @ 90 / 70 – 120 / 85kg
12 HSPUs / bar push ups / push ups
6 Bar over burpees

 

BARBELL

In 16 minutes BTH Snatch

In 16 minutes BTH Split Jerk
Racks are permitted
– after each set complete 8 push ups

BWOD
AMRAP 11 minutes

1 Clean + 1 1/4 FS + 1 FS
Bear Crawl with KB push (1/2 length)

FHT

Push day
A1) Barbell Z press 5 reps
A2) half kneeling banded DB press
B1)  Incline Att Db press 3-5/arm
B2) Strict dips 4-6 reps
C1) Wave Front Squat 4, 3, 2, 3, 4
D1) Wall facing HSPU’s 3-5 reps
D2) Seated Db arnold press 8-10 reps

 

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