6
Nov
Saturday 11-7-15
VOD
God has now revealed to us his mysterious plan regarding Christ, a plan to fulfill his own good pleasure. And this is the plan: At the right time he will bring everything together under the authority of Christ—everything in heaven and on earth.
– Ephesians 1:9-10 NLT
Strength
PUSH PRESS
5 X 1 : 75%+
work to heavy single in 10 min
work to heavy single in 10 min
WOD
Performance WOD (2 parts)
3 RFT (25 min cap)
1.
-5 Shoulder to overhead (from the ground) (Heavy) Rec– (135/95) Rx– (185/125) Rx+ (205/145)
-7 burpees
-Sprint 200m meters
-Rest 1 min2. Row for Cal (30 Seconds)
Rest 1 minute:
-5 Shoulder to overhead (from the ground) (Heavy) Rec– (135/95) Rx– (185/125) Rx+ (205/145)
-7 burpees
-Sprint 200m meters
-Rest 1 min2. Row for Cal (30 Seconds)
Rest 1 minute:
Endurance WOD
WOD: 1 min per station, 3x through – rest 1 minute after each full round is complete (all 4 stations)
-Overhead Squat Rec (empty bar) Rx(95/65) Rx+(135/95)
-Push Ups
-Box Step Ups (alt legs w/DB) Rec(BW) Rx(45/25) *All with 20″
-Shuttle run (10m)
-Push Ups
-Box Step Ups (alt legs w/DB) Rec(BW) Rx(45/25) *All with 20″
-Shuttle run (10m)