9
Sep
Thursday “Freddy” 9-9-15
VOD
Teach the older men to exercise self-control, to be worthy of respect, and to live wisely. They must have sound faith and be filled with love and patience.
– Titus 2:2 NLT
Warm Up
Squat Clean Work (PVC & Barbell)
Strength
Freddy
OTM 10
Even: 2 Squat cleans + 3 Push Presses
Odd: 40 second plank
Even: 2 Squat cleans + 3 Push Presses
Odd: 40 second plank
5 X 5 : Choose Weight
WOD
“Freddy”
5 RFT (Cap 25 min)
15 Cal Row
7 HSPU (DB OR Band Press)
7 Toes 2 Bar (Knees 2 Elbow)
3 Rope Climbs (sub 30 sec Bar Hang)
Rest 2 min
Extra Work
DB Bench Press
5 x 6reps (as Heavy as possible)
100 Ab mat Sit Ups