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