Friday 5-20-16

VOD

For God is not unjust. He will not forget how hard you have worked for him and how you have shown your love to him by caring for other believers, as you still do.

– Hebrews 6:10 NLT

Strength

Machine:

AMRAP 12

3 Power Cleans

2 Front squats

1 s20

Rx’d:

8 minute, 1-up ladder

power cleans

Front squats

s20

@ 155/105

THEN

AMRAP 4

5 cleans

7 lateral bar over burpees

Comp:

Front/Back Squat

3×4 FS @ 60%

4×3 Power clean cluster 2.2.2 @75-85%

rest 10sec per period

WOD

Machine:

3-4 rounds, NOT for time

12 Hollow Rocks

15-20 russian twists

15 Arch Rocks

 

Rx’d:

3-4 rounds NOT for time

20 Barbell (backrack) good mornings (choose an appropriate weight you can move safely)

20 russian twists

20 KB halos (Rotate KB around head…choose weight) 

 

Comp:

10 minutes to complete:

Max UB TTB

Max UB Ring Dips

Max UB DUs

x4

(Rotate through each exercise and repeat 4x)

THEN

1200m row

20/10 muscle ups

15 min cap