Tuesday “Winter Soldier” 6-21-2016
VOD
But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world.
Galatians 6:14
Strength
10 reps of heaving snatch balance
full one sec pause hold in the hole, heavy load ea set, rest to recover betw reps
*scale to OH Squat as needed. i.e. need low impact b/c of knees or hips
WOD
Machine
For time: 15min cap
7 Thrusters 55/75#
12 jumping pull-ups
12 dips
11 hanging knee raises
9 Thrusters 55/75#
15 jumping pull-ups
15 dips
13 hanging knee raises
11 Thrusters 55/75#
15 jumping pull-ups
15 dips
15 hanging knee raises
RX
For time: 15min cap
7 Thrusters 75/115#
3/5 Muscle-Ups
11 TTB
9 Thrusters 75/115#
5/7 Muscle-Ups
13 TTB
11 Thrusters 75/115#
7/9 Muscle-Ups
15 TTB
COMP
For time: 15min cap
7 Thrusters 75/115#
7/9 Muscle-Ups
11 TTB
9 Thrusters 65/105#
9/11 Muscle-Ups
13 TTB
11 Thrusters 55/95#
11/13 Muscle-Ups
15 TTB
Additional Work
1) Snatch as Rx’d: rest to recover betw sets
3 reps at 80% of 1RM
2 at 85%
2 at 90%
7 more reps at any load 90% + phyf
2) Run 2 miles at high tempo