16
Jan
Tuesday, January 17, 2017
VOD
1 God is our refuge and strength, an ever-present help in trouble. 2 Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, 3though its waters roar and foam and the mountains quake with their surging. Psalm 46:1-3
Strength
3 TnG power clean into 3 hang squat clean. Do 8 sets. Start at 70% of 1RM hang squat clean and build ea set to a heavy final 2 sets.
WOD
Machine
For time:
Row 800/1000m
50 wall ball 10/14#
25 jumping pull-ups
15 DL 125/185#
For time:
Row 800/1000m
50 wall ball 10/14#
25 jumping pull-ups
15 DL 125/185#
RX/COMP
For time:
Row 800/1000m
50 wall ball 14/20#
7/15 Muscle-Ups RX do 5/10 MU
15 DL 185/275#
Additional Work
1)3 x 5 Snatch Balance with a full one sec pause in the hole ea rep. All betw 70-75% of 1RM snatch for position. Rest up to 90sec betw sets
Rest to recover
2)3 x 5 hang power snatch, max load ea set. Rest to recover betw sets.
3) 75 sit-ups for time