13
Sep
Wednesday, September 14, 2016
VOD
21 keep yourselves in God’s love as you wait for the mercy of our Lord Jesus Christ to bring you to eternal life. Jude 1:21
Stregnth
OTM for 8min
Odd – 5 HB Back Squat, heavy but manageable load (approx. 75-80%) phyf
Even – 3 Muscle-ups & 6 ring dips (Sub 12 dips)
Odd – 5 HB Back Squat, heavy but manageable load (approx. 75-80%) phyf
Even – 3 Muscle-ups & 6 ring dips (Sub 12 dips)
WOD
Machine
10-8-6
Thruster 55/75
DB press
Strict Pull-up (use band)Rest 3 min75-50-25
Single under
Ab Mat sit-ups
10-8-6
Thruster 55/75
DB press
Strict Pull-up (use band)Rest 3 min75-50-25
Single under
Ab Mat sit-ups
COMP/RX
7-5-3
Thruster RX-80/115, COMP 100/145#
Deficit HSPU RX-Strict, Comp-(8in.)
Strict Pull-up Rx- Strict, COMP-10/25#
Rest 3 min
“Annie”
50-40-30-20-10
– Double Unders
– Ab Mat sit-ups
Additional Work
5 x 500m row resting 1:3
Rest to recover
3 rds at tempo
90sec plank hold 25# plate
15 V Ups