18
Jan
Tuesday- “Weights and Ropes” 1-19-16
Tuesday, January 19, 2016
VOD
When hard pressed, I cried to the Lord; he brought me into a spacious place. The Lord is with me; I will not be afraid. What can mere mortals do to me?
– Psalm 118:5-6 NIV
Strength (20 min)
WEIGHTS AND ROPES
3-4 sets;
1. 2x of the Complex of; (Snatch High Pull x2, Power Snatch x1)
2. Rope Climb x2, ADAP (Rope Pull/Climb/Leg-less)
3. L-Sit, max hold, minimum 30 sec
*Rest as needed btw sets
2. Rope Climb x2, ADAP (Rope Pull/Climb/Leg-less)
3. L-Sit, max hold, minimum 30 sec
*Rest as needed btw sets
Comp WOD
“OPEN CONDITIONING 1”
4 rounds of; 1 min per round, rest 1 min after all 3 stations
1 Min Power Snatch (95/65)
1 min Burpees
1 min Double Unders
1 min Burpees
1 min Double Unders
Machine WOD
“OPEN CONDITIONING 1”
1 min per station, rest 1 min after all 3 stations are complete
4 rounds total.
4 rounds total.
1 min OHS (empty bar)
1 min Burpees
1 min Jump Rope Passes (Singles)
1 min Burpees
1 min Jump Rope Passes (Singles)
Cashout
3x
20-40 Superman Rocks
20-40 Hollow Rocks
20-40 walking lunges (May use plate overhead)
*keep quality movement (form should not break down)