Friday “Captain America” 5-27-2016

VOD

Do you not know that all of us who have been baptized into Christ Jesus were baptized into his death? We were buried therefore with him by baptism into death, in order that, just as Christ was raised from the dead by the glory of the Father, we too might walk in newness of life.

Romans 6:3-4

Strength

Machine

OTM For 12 min

Odd-5 OHS

Even-30 singles and 8 hanging knee raises

 

Rx/Comp

OTM for 12min

Odd – 2 Snatch at 75-80% of 1RM phyf + 1 rope climb

Even – 35 double unders + 8 TTB

 

 

WOD

Machine

AMRAP 12

10 Russian KBS (heavy)

5 Shoulder to Overhead (heavy)

Run 300m

 

Rx

4RFT, goal is sub 13min

5 Ground to Shoulder 105/155

3 Shoulder to OH 105/155

Row 400m

 

Comp

4RFT, goal is sub 13min

5 Ground to Shoulder 145/215

3 Shoulder to OH 145/215

Row 500m

 

 

Additional work

4 rds resting 1min betw rds

15 sec L Sit Hold

30 Ab Mat Sit-Ups

1min BW plank

 

6 x 3-min ME on bike resting 2min betw sets

Cool down with 5min easy pedaling