21
Mar
3/22/16 Tuesday- King David
VOD
Wondrously show your steadfast love,
O Savior of those who seek refuge
from their adversaries at your right hand.
Psalm 17:7
Comp Strength
DT COMPLEX
4x
4x
A1.
9 Deadlift
6 Hang Power Clean
3 Power Jerk
Rest 30s
A2. 7-10 Burpees AFAPRest 30sA3.
5-7 Strict Chin Ups; 31×1 (can be partner, banded, or ring row)
or
3 Strict/Weighted Narrow Grip Strict Chin
5-7 Strict Chin Ups; 31×1 (can be partner, banded, or ring row)
or
3 Strict/Weighted Narrow Grip Strict Chin
Machine Strength
PUSH AND PULL
15-20 Minutes:
15-20 Minutes:
Sets of:
3-5 Strict Pull Ups7-8 Push Press (from ground)
Comp WOD
CLEAN ROWING
3x
3x
1 Minute per Station
1. Row for Calories
2. Hang Power Clean
3. DB Push Press
2. Hang Power Clean
3. DB Push Press
4. Rest
Machine WOD
BURPEE FUN
4x
1 min per station
4x
1 min per station
1. Row for Cal
2. Burpees
3. DB Push Press
4. Rest
2. Burpees
3. DB Push Press
4. Rest