13
Mar
Monday “Apples to Apples” 3/14/16
Vod
“Therefore be imitators of God, as beloved children. And walk in love, as Christ loved us and gave himself up for us, a fragrant offering and sacrifice to God.” -Ephesians 5:1-2
Comp Strength
POWER SNATCH + OHS
5 Touch and go Power Snatch + 5 Overhead Squats
4-5 sets, working for 12-15 mins
Hollow Rock x25 between each set
Rest 60-90 before going back to Snatch and OHS
Machine Strength
PUSH PRESS
4-5 sets of 8 reps from the rack
increasing weight from last week
25 second hollow rock hold
Rest 60-90 sec. before returning to Push Press
WOD
STATION WORK
6 mins on 2 min off
1 time at each station.
1 time at each station.
1) Comp: 7x KBS and 7 Box Jumps
Mach: 7x KBS and 7 Box Step UPs
2) Comp: 4 TTB and 4 Burpees jump and touch target
Mach: 8 sit ups and 4 Burpees
3) Comp and Machine: 7x Ball Slams and 30 DU or 75 Singles