22
Jan
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
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
3 rope climbs
20 KB Swings
20 med ball sit-ups