30
Aug
Wednesday, August 31, 2016
VOD
2 “I will make you into a great nation, and I will bless you; I will make your name great, and you will be a blessing. 3 I will bless those who bless you, and whoever curses you I will curse; and all peoples on earth will be blessed through you.” Genesis 12:2-3
Strength
OTM for 9min
2 DL at 85% of 1RM
9 push-ups
2 DL at 85% of 1RM
9 push-ups
WOD
5 rds at your own pace
4 HB Back Squat at 75-80% phyf for good position
6/6 KB Snatch to same arm
40 double unders as quick as possible or work dubs for 1 min
4 HB Back Squat at 75-80% phyf for good position
6/6 KB Snatch to same arm
40 double unders as quick as possible or work dubs for 1 min
Additional Work
1)3 x 10/10 weighted step-up holding 30# DBs in front rack position, to same leg, 18in step, rest up to 1min betw sets
2)5 min continuous row, D4, at moderate intensity
Rest 3min
3min row at high tempo, D4
Rest 3min
2 x 2000m row resting 1:1