29
Jan
Monday, January 30, 2017
VOD
2 “The LORD is my strength and my defense ; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him. Exodus 15:2
WOD
8 rds NFT
5 hang squat clean at 70% of 1RM
Machine-8 Dips, RX/COMP-2/4 Muscle-Ups Sub 4 ring dips and 4 C2B PU
8 HSPU
5 hang squat clean at 70% of 1RM
Machine-8 Dips, RX/COMP-2/4 Muscle-Ups Sub 4 ring dips and 4 C2B PU
8 HSPU
WOD 2
3 rds as Rx’d
15 TTB into 15 UB Wall ball
Rest 1min
6 snatch (go heavy) as fast as possible into 6 CTB pull-ups or strict banded pull-ups
Rest 1min
20 OH Walking Lunges 65/95# OH Machine do Front rack
Rest 1min
15 TTB into 15 UB Wall ball
Rest 1min
6 snatch (go heavy) as fast as possible into 6 CTB pull-ups or strict banded pull-ups
Rest 1min
20 OH Walking Lunges 65/95# OH Machine do Front rack
Rest 1min