Monday, January 23, 2017

VOD

13 I can do all this through him who gives me strength. Philippians 4:13

Strength

5 x 6 TnG Power Clean, start at 70% of 1RM and build ea set to a heavy 6RM without letting go of the bar. Rest exactly 2min betw sets.

WOD

Machine
4RFT
3 wall walks
10 pull-ups or ring rows
10 Burpees
5/5 DB snatch 15/25# alt arms

4RFT
10 HSPU
6 C2B pull-ups
10 burpee box jump overs 20/24in.
5/5 DB snatch 25/45# alt arms

COMP
4RFT
10 HSPU
3 Bar MU
10 burpee box jump overs 20/24in.
5/5 DB snatch 45/65# alt arms

Cash out

3 rds of task/skill NFT:
3 rope climbs
20 KB Swings
20 med ball sit-ups