16
Dec
Thursday 12/17/15
VOD
3 We always thank God, the Father of our Lord Jesus Christ, when we pray for you,4 because we have heard of your faith in Christ Jesus and of the love you have for all God’s people— 5 the faith and love that spring from the hope stored up for you in heavenand about which you have already heard in the true message of the gospel 6 that has come to you.
Colossians 1: 3-6
Comp Strength
3 sets of:
6 Muscle Up / hips to ring
40 secs max reps Rope Climb
3 each arm Turkish Get Ups (Heavy)
3 each arm Turkish Get Ups (Heavy)
Machine Strength
Rope Climbs instruction & positioning (work on rope climb skill)
Kipping Pull Work on skill and progressions
Kipping Pull Work on skill and progressions
Comp WOD
6 min at each station with 2 min rest between stations
1.) 6 Toes to Bar
6 Slam Ball
2.) 7 Hand Release Push Ups
7 Box Jump + Step Down (24/30)
3.) 8 KB Swings (55/75)
10m Shuttle Run (out & back)
2.) 7 Hand Release Push Ups
7 Box Jump + Step Down (24/30)
3.) 8 KB Swings (55/75)
10m Shuttle Run (out & back)
Machine WOD
5 min AMRAP with 3 min rest between sets
1.) 5 Ring Rows or Jumping Pull Ups
5 hand Release Push Ups
2.) 6 Slam Ball
6 box Step Up
3.) 7 KB SWing
7m Shuttle Run
5 hand Release Push Ups
2.) 6 Slam Ball
6 box Step Up
3.) 7 KB SWing
7m Shuttle Run