13
Jan
Thursday- 1/14/16 Get Fit
VOD
[ Be Holy ] Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming.
1 Peter 1:13 NIV
Comp Strength
1RM Power Snatch
Snatch: In 12 Minutes, Build to a 1RM Power Snatch
Machine Strength
1RM Push Press
Take 12 Minutes, build to a 1RM Push Press
Comp WOD
6 min on, 2 min off x3 Sets: (18 min of work)
1. 5x DB Snatch, 5m bear crawl (back & forth), 5x Sit Up
2. 20x Dubs (50x Jump Rope) 5x Toes to Bar
3. 5m shuttle sprint x4 (down, back, down, back), 5x burpee
1. 5x DB Snatch, 5m bear crawl (back & forth), 5x Sit Up
2. 20x Dubs (50x Jump Rope) 5x Toes to Bar
3. 5m shuttle sprint x4 (down, back, down, back), 5x burpee
Machine WOD
6 min on, 2 min off x3 sets
Sets:
1. 5x KB Swings, 5m Bear Crawl (back & forth) 5x sit up
2. 50x Jump Rope Passes, 5x Hanging Knee Raise
1. 5x KB Swings, 5m Bear Crawl (back & forth) 5x sit up
2. 50x Jump Rope Passes, 5x Hanging Knee Raise
3. 5m Shuttle Sprint x (down back donw back) 5x Burpee