Tuesday 23rd October – WOD & FHT

22nd October 2018

WOD

EMOM for 2 rounds
1 Length OH waiter walk (tempo slow walk)
8 HSPU / push ups
30 Hollow rocks / dead-bug rock
Max set strict pull ups / ring rows
10 Plank to pike slide (use 2.5kg plates on toes) 5 racks
10 Snatch balance @ 20 / 15kg

EMOM for 18 mins total time (3 rounds)

15 Power snatch @ 30 / 20kg
30 secs rest
25 Pull ups
30 secs rest
15 Thusters @30 / 20kg
30 sec rest
60 Double unders
30 secs rest

FHT

Warm up
Banded floor press x 8 Reps EMOM
10 mins

A1: Floor press x 08/06/04/25

B1: Incline DB press x 08/06/04/25

C1: DB Fly x 08/06/04/25
Plate decline stretch x 60 sec after each set

Cool down
Partner pec stretch

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