19
Dec
Tuesday, December 20, 2016
VOD
30 But the angel said to her, “Do not be afraid, Mary; you have found favor with God. 31 You will conceive and give birth to a son, and you are to call him Jesus. Luke 1:30-31
Strength
OTM for 12min
Odd – 3 Sumo DL at 75-80% of 1RM phyf + 12 KB Swings (American)
Even – 8 dips (strict until/if you need to kip)
Odd – 3 Sumo DL at 75-80% of 1RM phyf + 12 KB Swings (American)
Even – 8 dips (strict until/if you need to kip)
WOD
Machine
16-min AMRAP
3/3 DB Snatch 15/25# to same arm
9 feet together squats
6 ring rows
3 DB Hang Squat Clean 15/25
Row 10 cals
16-min AMRAP
3/3 DB Snatch 15/25# to same arm
9 feet together squats
6 ring rows
3 DB Hang Squat Clean 15/25
Row 10 cals
RX/COMP
16-min AMRAP
3/3 DB Snatch 45/65# to same arm
3/3 Pistols
2/3 Muscle-Ups
3 DB Hang Squat Clean 25/45#
Row 10 cals
Additional Work
1)DE: 5 x 5 Bench Press with chains, all at approx. 65% of 1RM, rest up to 2min betw sets
2)5 x 5 Pendlay row, max load ea set, rest to recover betw sets
2)5 x 5 Pendlay row, max load ea set, rest to recover betw sets