Tuesday 24th April – WOD, Barbell & FHT

23rd April 2018

School of Calisthenics

May your day be filled with squats and maybe a couple of doughnuts!


WOD

3 Rounds for time of:
50 Front Squats @ 60 / 40kg (check in)
15 Push press @ 60 / 40kg
8 Ring Mus / pull ups
24 Ab mats / comp 12 GHDs
8 Bar over Burpees
50 Front Squats @ 60 / 40kg (check out)

*Time Cap 18 mins

Barbell

In pairs (YGIG);
Snatch high pull (from the hang)
Hang Snatch
Snatch Balance x 6

Complete 8 reps of;
2 Hang Clean + 2 Split Jerk
in rest period complete 10 Russian Swings

BWOD; 12 mins (4 rounds)
E3MO3M
5 Heavy Front squats straight into Shin hop + 10 Lateral jumps

FHT

A1)Db prone row x6
A2) reverse grip ring row xF

B1) Pull ups on rings neutral grip x 6
B2) Stright arm pull down x 15

C1) Nordics x 6
C2)Single leg good morning 6/leg

D1) ABS FINISHER!

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