Friday 8-26-16
Friday
VOD
16 For everything in the world—the lust of the flesh, the lust of the eyes, and the pride of life—comes not from the Father but from the world. 17 The world and its desires pass away, but whoever does the will of God lives forever.
– 1 John 2:16-17
Strength
OTM for 9min
Machine:
4 Hip 2 Bars+ 8 Box Jumps (challenge yourself with a higher box)
Rx/Comp:
3 Muscle-Ups + 8 box jumps 24/30in
Rest 3-5min
WOD
Keep a running clock…
6-min AMRAP (from 0-6min)
7 KB Swings Machine: 35/50 Rx:50/70# (American)
7 Push-ups
1 rope climb
Rest 2min (from 6-8min on clock)
6-min AMRAP (from 8min-14min on clock)
9 burpees
9 TTB
Rest 3min (from 14-17min)
At 17 min on the clock start the following:
4 rds at your own pace:
20 sec L Sit hold
20 sec max reps ab mat sit-ups
Additional Work
1)
3 x 10 Front Squat, max load ea set,
rest to recover betw sets
Rest 5-8min
2)
8 x 2 Push Press, starting at 70% of 1RM building to a heavy 2RM, rest to recover betw sets
Rest 2min
3)
2 x 10 strict shoulder press at 60% of 1RM, rest 2min betw