Tuesday 17th April – WOD, Barbell & FHT

16th April 2018

WOD

1-2-3-4-5-6-7-8-9-10 reps of:
Ring rows
Cosak squats
Kneeling single arm KB press
STOH (load to a max of 50 / 30kg)

*Time cap 12 mins

5 Mins to load

A 21 Min AMRAP of:
3 STOH @ 90 / 67.5kg 110 / 80kg
6 Bar Muscle ups / C2B / pull ups
9 Box Jumps @ 30 / 24″


Barbell

A). 4 minutes general warm up + 4  minutes snatch focus warm up

B). In 10 minutes build to a heavy complex; Push Press, Push Jerk & 2 Split Jerks
Once established EMOM for 6 minutes

C). Clean; 3,3,3,2,2,1,1,1
Add load each set

D). BWOD
3 Rounds of
Min 1 – 5 Squat Snatch
Min 2 – 5 OHS
Min 3 – 5 Snatch Balance
Min 4 – Rest

FHT

A1) DB  RDL 1 1/4 x 12
A2) JUMP squats x 12

B1) Glute Bridge x 12
B2)Frog pumps x12

C1) Cyclist Squat x 15
C2) Jefferson x 8

D1) Resistance band side walk x8 one side
D2) Band squat 4s eccentric
D3) Resistance band side walk x8 one side

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