6
Feb
Tuesday, February 7, 2017
VOD
15 To the pure, all things are pure, but to those who are corrupted and do not believe, nothing is pure. In fact, both their minds and consciences are corrupted. 16 They claim to know God, but by their actions they deny him. They are detestable, disobedient and unfit for doing anything good. Titus 1:15-16
Strength
OHS 3×8 max load each set
WOD
Machine
9-min AMRAP
10 sit-ups
40 single unders
6 ring rows
9-min AMRAP
10 sit-ups
40 single unders
6 ring rows
RX
9-min AMRAP
10 weighted sit=ups
20 double unders
6 C2B pull-ups
COMP
9-min AMRAP
10 GHD Sit-ups
20 double unders
3 Muscle-Ups
Cash out
3 x 10 strict ring dips, rest to recover betw sets
Additional Work
1)5 x 3 hang snatch with a quick re-set betw reps, rest 90sec betw sets, do all sets betw 75-80% of 1RM phyf
2)Accumulate 20min of high tempo work with any combo of run, ride, row (keep damper at 5)
2)Accumulate 20min of high tempo work with any combo of run, ride, row (keep damper at 5)