Thursday- 11-19-15

VOD

Make them holy by your truth; teach them your word, which is truth.

– John 17:17 NLT

Strength

GPP/Comp

Rowing Repeats

500m, rest 3 min,
250m, rest 2 min,
100m (score each individually)

Machine
1. Strict Chin Ups

3sets x 5 reps (rest 1 min-use weight if necessary)

2. Deadlift tempo- 2020

10 reps for 10 minutes (get 4-5 sets in)

WOD

GPP/Competitors WOD
20 Min Alt Emom: (5 rounds)

1. 5-7 Strict Chin up 31×0 (weighted or unweighted)
2. 5-7 Dips 30×0
3. GHD Sit Up x 8-12 reps, depending on athlete (anyone newer move to Lemon Squeezers x15 reps)
4. 8-10 RDL (Romanian Deadlift- tempo- 2020

Machine WOD
4 rounds; 1 min per station, rotate, at the end of 3 stations, rest 1 min

1. KB Swings
2. Hand Release Push Ups
3. Jump Rope (Singles or Doubles)

*score is total reps

Cashout

Planksgiving (Max Plank)