Wednesday “High Voltage” 6-15-2016

VOD

Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.

Matthew 7:13-14

Strength

HB Back Squat:  rest to recover betw sets

3 at 75% of 1RM

3 at 75%

3 at 80%

3 at 80%

2 at 85%

2 at 85%

6 more singles at any load 90% + phyf

 

WOD

Machine

AMRAP 17

7 Ring Dips

7 Pull-Ups or Ring Rows

7 Power Snatch

7 Box Jumps

150 Single Unders

 

RX

For time: goal of sub 17min

3 Rounds:

2/4 Muscle-ups (sub pull-ups and ring dips x2)

7 Squat Snatch 85/135#

7 Box Jumps 20/24in.

100 Double Unders

 

COMP

Goal sub 17 min

3 rounds

5/7 Muscle-Ups

7 Squat Snatches 100/155

7 Box Jumps 20/24”

150 Double Unders

 

 

Additional Work

1)7 sets of 3 Push Press into 3 Split Jerk:

Start at 75% of 1RM Push Press and build providing SJ form is good.  Rest up to 2min betw sets

 

2)3 Rounds:

20 KB Swings 50/70# (American)

20 Wall Ball 14/20# to 10ft

20 Thrusters 35/45#

3)40 GHD Sit-ups NFT