24
Jan
Wednesday, January 25, 2017
VOD
16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, Ephesians 3:16
Strength
4 x 7 HB Back Squat, max load ea set
WOD
Machine
Every 2min for 6rds
40 singles
10 dips
40 singles
Every 2min for 6rds
40 singles
10 dips
40 singles
RX
Every 2min for 6rds
20 double unders
6 C2B pull-ups
6 Ring dips
20 double unders
COMP
Every 2min for 6rds
20 double unders
2/5 Muscle-Ups
20 double unders
WOD 2
1min of max reps ab mat sit-ups
Rest 1min
2min BW plank hold
Rest 1min
1min of max reps ab mat sit-ups
Rest 1min
2min BW plank hold
Rest 1min
1min of max reps ab mat sit-ups
Additional Work
3 x 8 strict shoulder press, all at 70% of 1RM, rest up to 2min betw sets
Rest 3min
3 x 5 push press, max load ea set, rest up to 2min betw sets
Rest 3min
3 x 5 push press, max load ea set, rest up to 2min betw sets