Wednesday 8-24-16

Wednesday

VOD

Anyone who claims to be in the light but hates a brother or sister^[b] is still in the darkness.

– 2 John 2:9

Strength

Machine: 
Bench Press

4 x 7 reps (As heavy as possible each set)

*take 3-5 sets to build to the 4 working sets

Comp/Rx: 
DE (Dynamic Effort): “Speed Focus/building”

4 x 7 Bench Press with chains, all betw 65-70% of 1RM

rest up to 3min betw sets

WOD

Machine:
5RFT
Buy in with 200 single unders and 25 Thrusters 25/35#
11 wall ball Shots 14/20#
3 burpee pull-ups
11 ring rows, (make it hard)
3 burpee pull-ups
11 squats
Buy out with 200m run
Comp/Rx:
5RFT
Buy in with 80 double unders and 25 Thrusters 45/65#
11 wall ball Shots 20/30#
3 burpee pull-ups
11 ring rows, feet on 12in box
3 burpee pull-ups
11 squats
Buy out with 400m run

Rest to recover

75 full sit-ups NFT

Additional Work

1)
HB Back Squat:  rest up to 2min betw sets
5 at 75% of 1RM
5 at 75%
3 at 80%
3 at 80%
3 at 85%
3 at 85%
1 at 90-95%
1 at 90-95%
1 at 90-95%
1 at 90-95%

Rest to recover

2)
5 x 7 strict ring dips (AHAP)
resting to recover betw sets

Rest to recover

3)
40/40 pistols NFT alt legs for skill holding 35# KB