29
Aug
Tuesday, August 30, 2016
VOD
4 “Where were you when I laid the earth’s foundation? Tell me, if you understand. 5 Who marked off its dimensions? Surely you know! Who stretched a measuring line across it? 6 On what were its footings set, or who laid its cornerstone— 7 while the morning stars sang together and all the angels shouted for joy? Job 38:4-7
Strength
OTM for 5min
4 Snatch-Grip DL at 1RM snatch
2 hang snatch at 70-75% of 1RM phyf
4 Snatch-Grip DL at 1RM snatch
2 hang snatch at 70-75% of 1RM phyf
Rest
10 reps of Hang Snatch between 70-80%
WOD
Machine
AMRAP15
10 Hanging knee raises
10 DB press
10 weighted sit-ups
AMRAP15
10 Hanging knee raises
10 DB press
10 weighted sit-ups
RX/COMP
5-4-3-2-1, goal is sub 4min
Muscle-Up
Shoulder to OH 125/185#
Rest up to 5min
3 rds as Rx’d:
15 TTB UB
Rest 30sec
15 HSPU
Rest 30sec
15 GHD Sit-ups