Thursday, August 18, 2016

17
Aug

Thursday, August 18, 2016

VOD

27 Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world.  James 1:27

 

Strength
OTM for 8min
2 squat snatch %70 (do power if needed)
20 double unders or 40 singles
WOD
For time:
1 round:
13 burpees
13 TTB

2 rounds
20 wall ball UB- Machine 10/14, RX/COMP20/30#
20 CTB pull-ups-Machine do ring rows

3 rounds
20 box jumps 20/24in
20 Calorie row

Additional Work
1) HB Back Squat: rest to recover betw sets
3 at 75% of 1RM
3 at 75%
3 at 80%
3 at 80%
2 at 85%
2 at 85%
2 at 90-95%
2 at 90-95%

2) 10 x 3 Push Jerk, start at 70% of 1RM and hit the final 4 sets at a near-max load, rest to recover betw sets
Rest 2min
2 x 10 strict shoulder press at 60% of 1RM, rest 2min

3) 4 x 10/10 one arm DB row, max load ea set, rest to recover betw sets