Tuesday, December 13, 2016

VOD

18 and through your offspring all nations on earth will be blessed, because you have obeyed me.” Genesis 22:18

Strength

4/4 Turkish GU
6/6 Shoulder Touches or :20 handstand hold
6/6 Pistols or 12 feet together squats

WOD

Machine
AMRAP 9
12 DB presses
12 power snatch #55/75
12 ring rows

RX
2-4-6 wearing 10/20# vest, goal is sub 9min
Buy in with 12 HSPU
Rope Climb
Squat Snatch 95/135
Buy out with 12 HSPU

COMP
2-4-6 wearing 10/20# vest, goal is sub 9min
Buy in with 12 Parallette HSPU
Rope Climb
Squat Snatch 115/175#
Buy out with 12 Parallette HSPU

Core cash out

Tabata abmat sit-ups

Additional Work

1)12 reps of Power Snatch, all at 65-70% of 1RM snatch phyf.

2)4 rds resting 2min betw rds
2min ME on bike for distance
500m row ME