16
Feb
Friday, February 17, 2017
VOD
2 He said: “In my distress I called to the LORD, and he answered me. From deep in the realm of the dead I called for help, and you listened to my cry. Jonah 2:2
Strength
OTM for 7min
3 hang power clean, max load ea set
3 hang power clean, max load ea set
WOD
6 rds at your own pace
9 box jumps 20/24in.
1 rope climb or 3 pulls from the floor
9 push-ups
9 V Ups
9 box jumps 20/24in.
1 rope climb or 3 pulls from the floor
9 push-ups
9 V Ups
Additional Work
HB Back Squat: rest to recover betw sets
4 at 75% of 1RM
4 at 75%
3 at 80%
3 at 80%
2 at 85%
2 at 85%
2 x 10 at 60% of 1RM
4 at 75% of 1RM
4 at 75%
3 at 80%
3 at 80%
2 at 85%
2 at 85%
2 x 10 at 60% of 1RM
Rest 3-5min
OTM for 12min
Odd – 2 Clean and Jerk at heavy load, approx. 80% of 1RM, cap to 30sec
Even – 5 parallette HSPU + 5 burpee pull-ups