5
Nov
Monday, November 6, 2017
VOD
8 I will listen to what God the LORD says; he promises peace to his people, his faithful servants— but let them not turn to folly. Psalm 85:8
Warm Up
1:00 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side
1 Round of Strict “Cindy”
:30s second Samson Stretch each side
Gymnastic Strength
Ring Muscle-Ups/Pull-ups
3 Rounds:
20% of Max Unbroken Muscle-Ups/Pull-ups
30% of Max Unbroken Muscle-Ups/Pull-ups
40% of Max Unbroken Muscle-Ups/Pull-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
3 Rounds:
20% of Max Unbroken Muscle-Ups/Pull-ups
30% of Max Unbroken Muscle-Ups/Pull-ups
40% of Max Unbroken Muscle-Ups/Pull-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Strength
On the 1:00 x 7
Hang Squat Snatch + Squat Snatch
Hang Squat Snatch + Squat Snatch
Drop between repetitions. Building in weight.
WOD
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees