14
Dec
Thursday, December 15, 2016
VOD
5 “The days are coming,” declares the LORD, “when I will raise up for David a righteous Branch, a King who will reign wisely and do what is just and right in the land. 6 In his days Judah will be saved and Israel will live in safety. This is the name by which he will be called: The LORD Our Righteous Savior. Jeremiah 23:5-6
WOD
“Bear Complex”
Without dropping the bar, complete the following with increasing loads,
5x7reps:
Power Clean > Front Squat > Push press > Back Squat > Push press = 1 RepRest to recover between roundsYou may do a squat clean to count as both the clean and front squat.
20 Burpee Penalty for dropping the bar before completing all 7 reps. “Resting” the bar in the hip pocket is allowed.
Without dropping the bar, complete the following with increasing loads,
5x7reps:
Power Clean > Front Squat > Push press > Back Squat > Push press = 1 RepRest to recover between roundsYou may do a squat clean to count as both the clean and front squat.
20 Burpee Penalty for dropping the bar before completing all 7 reps. “Resting” the bar in the hip pocket is allowed.
- Careful getting the bar into the back rack position from overhead
Core cash out
4 rounds
15 toes to bar
20 sit-ups
15 toes to bar
20 sit-ups