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Thursday, September 15, 2016 “Troy Day”

14
Sep

Thursday, September 15, 2016 “Troy Day”

VOD

13 I write these things to you who believe in the name of the Son of God so that you may know that you have eternal life.  14 This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.

– 1 John 5:13-14

Troy Memorial WOD

In honor of a great young man taken away this day 2 years ago, way before anyone expected!
Troy was a boisterous young personality full of life and determination…except maybe when it comes to running 🙂
Today’s workout is in true “Bro fashion” with a big upper body shoulder/chest pump!  (Troy wouldn’t have it any other way!) 🙂
Troy, today we’re get’n our pump on for you!
#IfNotNowThenWhen

AMRAP 20

Rx
Buy in 94 DB curls (choose weight)

9 MU
15 floor press Machine (55-75) Rx (95-135)
14 snatches Machine (55-75)  Rx (95-135)

*May do Teams of 2

Scaled

Buy In 94 DB curls

9 Pull Ups OR Ring Rows
15 Floor Presses
14 KB Snatches (Choose weight)

Additional Work

 1.
Front Squat:
rest up to 2min betw sets
6 at 65% of 1RM
6 at 70%
4 at 75%
4 at 80%
3 at 85%
3 at 85%
 2.
Machine
3 rds resting 1min betw rds
7 dips
12 KB Swings 25/50# (American)
20 hanging knee raisesRX/COMP
3 rds resting 1min betw rds
7 ring dips
12 KB Swings 50/70# (American)
Max reps TTB
3.
Machine
4 rds at tempo
5/5 DB Plank row
7 ring rows
9 weighted sit-upsRX/COMP
4 rds at tempo
5/5 DB Plank row 20/45#
7 ring rows, feet on 12in box
9 GHD Sit-ups