5
Apr
Wednesday “Ecclesiastes” 4/6/16
VOD:
Control your temper,
for anger labels you a fool.
-Ecclesiastes 7:9
Strength/Skill
Alternating EMOM for 12 minutes
1. Front Squat:
Machine: Find 3RM on tempo__30x0
Comp: Find 1RM on tempo__30x0
Machine: Find 3RM on tempo__30x0
Comp: Find 1RM on tempo__30x0
2. Strict Pull Ups;
Machine: Banded pull ups or ring rows; 5 reps___31x1 tempo
Comp: Strict Pull Ups x3 [can be weighted]
Machine: Banded pull ups or ring rows; 5 reps___31x1 tempo
Comp: Strict Pull Ups x3 [can be weighted]
Then
-once the emom is complete
– in 1 attempt
– All perform max reps of 85% heaviest front squat @30×0 tempo
– Once the tempo breaks, then the set it terminated.
– in 1 attempt
– All perform max reps of 85% heaviest front squat @30×0 tempo
– Once the tempo breaks, then the set it terminated.
WOD:
5 min on, 2 min off
1.
6 x 5m Shuttle Run [every 5m = 1 rep]
50 reps Jump Rope Passes or 25 Dubs
2.
10 reps Slam Ball
10 reps Walking Lunge Steps [5 each leg]
5 Pull Ups or 3 Muscle ups