Tuesday, September 20, 2016

VOD

11 You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand. Psalm 16:11

Strength

1)3 x 5 behind the head push press, moderate load (65-70% of 1RM OHS), rest up to 90sec betw sets

2) High hang snatch: rest to recover betw reps/sets
6 reps at 80% of 1RM
6 at 85%
6 at 90%

WOD

15-min AMRAP
5 DL 95/135#
10 ring rows
20 wall ball 10/14#

Rx/Comp
15-min AMRAP
5 DL 115/165#
10 pull-ups
20 wall ball 14/20#

Additional Work

Additional Work

1) 3RNFT of:
3 bar mu
6/6 pistols holding 35/50# KB
3/3 KB Snatch 35/50#

2) 3 rds As rx’d:
20sec max reps double unders
Rest 30sec
12 burpees under 30sec
Rest 30sec
20sec max reps TTB
Rest 1min

3) Machine
Every 3min for 5 rds
20 push-ups
Row 15/20 cals

Rx/comp
Every 3min for 5 rds
6/8 muscle-ups
Row 25/35 cals