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Thursday, September 29, 2016

28
Sep

Thursday, September 29, 2016

Thursday, September 29, 2016

VOD

Get all the advise and instruction u can, so you will be wise the rest of your life.

you can make many plans, but the Lord’s purposes will prevail.

– Proverbs 19:20-21

Strength

OHS: rest to recover betw sets
6 at 65% of 1RM
5 at 70%
5 at 75%
3 at 80%
3 at 80%
Rest 2min
2 x 10 at 65-70% of 1RM phyf, rest to recover betw sets

WOD

Machine
2RFT
20 KB Swings 53# (Russian)
10 Dips (Ring or Box)
20 Wall Ball 10/14#
Row 20/30 calories
20 Ring Rows
50 Single Unders

Rx
2RFT
20 KB Swings 50/70# (Russian)
5 Muscle Ups
20 Wall Ball 14/20#
Row 20/30 calories (girls/guys)
20 pull-ups
20 Double Unders

Additional Work

1)
OTM for 9min
2 Power Clean, full re-set, 80-90% of 1RM phyf
5-9 ring dips (choose reps that you can maintain across ALL 9 min)

2)

5 rds at your own pace
4 push-ups
4 Pendlay row 75-85# phyf

3)
1 mile Run at tempo