17
Apr
Monday “Under Armor” 4/18/16
VOD: And through your faith, God is protecting you by his power until you receive this salvation, which is ready to be revealed on the last day for all to see. 1 Peter 1:5
Strength
4-5 Sets of A1 and A2
A1.
Machine: Front Squat 10reps at tempo 30×1
Comp: Front Squat 5 reps at tempo 31×1
Rest 30 sec before A2
A2.
Machine: 10x Ring Row
Comp: 5-7 reps Strict pull up (can be banded, can add weight)
Rest 1 Min
WOD
3 Rounds for Max Reps
1 min at each station
1 min rest after all 3 stations
1 min at each station
1 min rest after all 3 stations
-Wall Ball
-Toes to Bar, sub sit ups
-Double Unders, sub single unders