Tuesday 5th June – WOD, Barbell & FHT

4th June 2018


Jamie Green, Meridian female leader

WOD

E3MOM for 12 mins complete:

7 strict pull movements
7 Cossak squats
7 burpees
7 Strict press

For time complete a rebound chipper of:

Run 100m
8 Power snatch @ 65 / 50 kg 75 / 60kg
8 Toes to bar
8 Pistols / 24 air squats (C pistol into reverse lunge @ 16 / 12kg KB in single arm front rack)
Run 200m
6 Power snatch @ 65 / 50 kg 75 / 60kg
6 Toes to bar
6 Pistols / 18 air squats (C pistol into reverse lunge @ 16 / 12kg KB in single arm front rack)
Run 300m
4 Power snatch @ 65 / 50 kg 75 / 60kg
4 Toes to bar
4 Pistols / 12 air squats (C pistol into reverse lunge @ 16 / 12kg KB in single arm front rack)
Run 400m
2 Power snatch @ 65 / 50 kg 75 / 60kg
2 Toes to bar
2 Pistols / 6 air squats (C pistol into reverse lunge @ 16 / 12kg KB in single arm front rack)


BARBELL

Snatch (Build to daily max)
Hang Clean + Split jerk (Build to a daily max)
Back Squat triple (Build to daily max)

FHT

Chest/ tri – tri set

A1: Banded cable crossover x 15
A2: Flat db floor press x 6/8
A3: Tricep banded overhead press x 12/15

Back bi tri set
B1: Straight arm banded pulldown x 12-15
B2: DB bentover row x 6/8
B3: DB hammer curl x 12/15

C1: accumulate 50 x chin ups with good form

 

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