5
Apr
Thursday “Girl WOD” April 6th 2017
Thursday, April 6, 2017
VOD
For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.
Strength
Front Squat
1 X 1 :
1 X 5 :
RING DIPS
5 X 5 : 0303
Alternate between Front Squats and Ring Dips.
*Find a heavy 1 rep on Front Squat and then drop to a perfect set of 5 reps
**get 5 “Working sets of ring dips with a 3 sec hold on top and bottom of dip)
*Find a heavy 1 rep on Front Squat and then drop to a perfect set of 5 reps
**get 5 “Working sets of ring dips with a 3 sec hold on top and bottom of dip)
WOD
“AMANDA”
For Time:
9 – 7 – 5 reps of:
Muscle-ups
Snatches (135/95 lb.)
Muscle-ups
Snatches (135/95 lb.)
OR
“AMANDA’S SISTER”
30-20-10
30 Cleans (Squat) Rx 135/95 Machine 95/65
30 Box Jumps + Step down Rx (30/24) Machine- 24/20
30 Ring Rows
20 Cleans
20 Box Jumps
20 Ring Rows
10 Cleans
10 Box jumps
10 ring Rows
30 Box Jumps + Step down Rx (30/24) Machine- 24/20
30 Ring Rows
20 Cleans
20 Box Jumps
20 Ring Rows
10 Cleans
10 Box jumps
10 ring Rows
We will Cap the workouts at 12 min
Additional Work
GLUTE HAM + HSPU
x4:
1. 10 GHD Raise
2. 5 Strict HS Push Up (ADAP), use deficit if needed
1. 10 GHD Raise
2. 5 Strict HS Push Up (ADAP), use deficit if needed
*Do 4 total sets and replace HSPU with 15-25 Strict Push Ups if u did the HSPU on monday