Sunday, October 30th 2016

VOD

All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.

– 2 Timothy 3:16-17

WOD

In teams of 2

Each athlete performs the same work one exercise at a time
i.e. deadlifts/deadlifts…cleans/cleans…jerks/jerks…ect. until the time is complete
*Scale the progression of weight increase as needed to maintain speed and control (Last AMRAP should be a difficult weight but doable)
**Workout is complete at 20 min mark
***Score is Total Calories Rowed

AMRAP 6

3 Rounds (Each athlete)
12 Deadlifts
9 Hang Power Cleans
6 Jerks
95/65
*Max Cals on Rower in remainder of 4 min

Rest 4min

Then…at 8min on clock

AMRAP 6

2 Rounds (Each athlete)
12 Deadlifts
9 Hang Power Cleans
6 Jerks
135/95
*Max Cals on Rower in remainder of 4 min

Then…at 16 min on clock

AMRAP 6

1 Round (Each Athlete)
12 Deadlifts
9 Hang Power Cleans
6 Jerks
155/105
*Max Cals on Rower in remainder of 4 min

Additional Work

Spend 15-20 at your own pace doing the following

10-20 GHD sit ups
10 Partner Med ball tosses Overhead.
20-50 Double Unders
(In standing position athlete starts holding the MB in front of stomach and proceeds to toss backward overhead to partner)
Goal is to toss as far as you can (up to 10m, which is the gym length) and have your partner catch it in the air.
DO NOT hit the ceiling.
Use as heavy a MB as you are able.