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