20
Jul
Friday, July 21, 2017
VOD
5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.” 6 So we say with confidence, “The Lord is my helper; I will not be afraid. What can mere mortals do to me?” Hebrews 13:5-6
Warm Up
AMRAP12
Min 1-4
10 air squats
10 leg levers
20 jacks
Min 4-8
5 Barbell front squats
5 Barbell hang cleans
5 barbell good mornings
10 kip swings
Min 8-12
8 wall balls 5 toes to bar
100m run
Min 1-4
10 air squats
10 leg levers
20 jacks
Min 4-8
5 Barbell front squats
5 Barbell hang cleans
5 barbell good mornings
10 kip swings
Min 8-12
8 wall balls 5 toes to bar
100m run
Strength
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3
2. Clean Pull
(100%/3)4
WOD
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…