14
Mar
Tuesday “Settlers of Catan” 3/15/16
VOD
I do not cease to give thanks for you, remembering you in my prayers, that the God of our Lord Jesus Christ, the Father of glory, may give you the Sprit of wisdom and of revelation in the knowledge of him.
– Ephesians 1: 16-17
Pre-Strength
Tempo Pull Ups:
Pull Up Negative w/partner
Tempo Rx: 41X1 (4 sec Negative, pause 1 sec, explosive pull, pause 1sec w/chin over bar)
3 sets of ~5 reps
Comp Strength
EMOM 10
2 Power Cleans (rest 5 short seconds between reps)- (2 singles)
Building up in weight, partners encouraged!
Machine Strength
EMOM 10
5 Hang Power Cleans…Partners encouraged!
5 Hang Power Cleans…Partners encouraged!
WOD
10 Min Capacity Test
4 min. Wall Balls
3 min. Pull ups (Comp: reg. or C2B) (Mach: Jumping)
2 min: Comp: Power Clean (65-70% of strength) Mach: Russian KBS
1 min: Wall Balls
3 min. Pull ups (Comp: reg. or C2B) (Mach: Jumping)
2 min: Comp: Power Clean (65-70% of strength) Mach: Russian KBS
1 min: Wall Balls