Tuesday 6th November – WOD & FHT

5th November 2018

WOD

In 13 Mins est a MAX load

5 Squat Snatch
5 BOBs
All within the min & alternating

In 22 Mins
5 rounds of:
8 STOH @ 70 / 50 – 80 / 57.5kg
8 Pistols
6 mins
4 Rounds of:

6 Deadlifts @ 70 / 50 – 80 / 57.5kg
6 Bar over burpees
4 mins
3 Rounds of:

4 Power Snatch @ 70 / 50 – 80 / 57.5kg
4 Bar Muscle ups / chest to bar
4 mins
2 Rounds of:

2 Thrusters 70 / 50 – 80 / 57.5kg
200m Ski / Row
2min
In remaining time AMRAP
Cindy

FHT
A1) Half kneeling shoulder press 8/6/4/2

A2) Straight arm pull downs x 15
B1) KB rack carry 30m
B2) 20/30s chin over bar hang
C1) Kb Z press x8
C2) Kb bent over row x8
D1) Pull up ladder

 

Go top