Monday “Iron Man” 5-23-2016

VOD

 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance andneed. I can do all things through him who strengthens me.

Philippians 4:11-13

Strength

20 min

1-1-1-1-1-1-1 Front Squat starting at 70% and increasing to heavy single

 

WOD

Machine

5 rds resting 1:1

6 DB Hang Power Clean

16 air squats

10 box dips

15 Sit-ups

 

Rx

5 rds resting 1:1

6 DB Hang Power Clean 30/50#

8/8 pistols

6/10 ring dips

15 toes to bar

 

Comp

(goal is sub 2 min per round)

5 rds resting 1:1 wearing 10/20# vest

6 DB Hang Power Clean 30/50#

8/8 pistols

8/10 ring dips

15 GHD Sit-ups

 

Additional work

5 x 10 strict pull-ups resting enough to ensure you go UB ea set (scale with band)