Tuesday 20th February – WOD, Barbell & FHT

19th February 2018

WOD 1

10 Min AMRAP of:

5 Plate Deadlifts @ 15/10
10 Plate Squats @ 15/10
15 Plate GTOH @ 15/10
10 Double under/ attempts
5 Strict underhand pull ups

 

WOD 2

Open 15.3

AMRAP 14 of:
7 Muscle ups
50 Wallballs @ 20/14
100 Double unders/ 100 singles

Barbell

Warm up – 4 Min general + 4 Mins snatch movements

In 16 Mins build to daily max of;
Hang Snatch (just below knee cap)

In 16 Mins build to a daily max of;
Hang Sqt Clean + FS + Split jerk

BWOD;
Pick a weight and complete a max set of reps of a barbell movement for 45 secs
Each minute change movement (do not repeat movement)

(e.g. min 1 max deadlifts, min 2 max hang cleans, min 3 max push press)

 

FHT

A1) Pendlay Row x6/8
A2) Eccentric ring row x 8/10

B1) Plank DB row X 8
B2)Back ext hold x30/45s

C1) Pronate Wide grip pull-ups 6/8
C2) Band pulls x 20

The Grind
Red bull doesn’t give you wings

 

Go top