WOD

Workout Of the Day

Tuesday 11th December – WOD & FHT

WOD

In 16 mins est a heavy

Cluster
Thruster

For the time:

Run 800m

Then 10-1

HSPUs / Push ups
Pistols / Air Squats

After every set of the couplet including the 1s

3 Deadlifts @ 140 / 100kg

*14 mins cap

FHT

A1: 1 arm deadlift x 6
A2: Max ring rows in 30 sec
: 4 sets or 15 mins

B1: DB floor press ( 2 sec pause in bottom ) x 6/8
B2: Max banded tricep pressdown in 30 sec
4 sets or 15 mins

C1: 1 arm meadows row x 8/12
C2:Max banded pulldowns ( behind neck ) 30 sec
4 sets or 15 mins

D1: Heavy T bar farmers walk x 20 m ( YGIG )
Max lengths in 15 mins

 

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