Call Us: (507) 261-7696

Tuesday, January 24, 2017

23
Jan

Tuesday, January 24, 2017

VOD

29 He gives strength to the weary and increases the power of the weak. Isaiah 40:29

WOD

Teams of 2-3 people
2 min at each station
Row
Rest 1 min
Front Squats (sub Goblet Squats)
Rest 1 min
Rope Climbs
Rest 1 min
Push Ups (OR HSPU)
Rest 1 min
x 2 rounds

Cash Out

3 min of Partner MB sit ups while partner holds plank
Rest 1 min
3 min of Wall ball slams while other partner(s) hold squat

Competitors Work

Strength
6 x 2 high hang snatch, all betw 75-80% of 1RM
6 singles of high hang snatch at 80-85% + phyf
6 singles of high hang snatch at 90% + phyf
WOD
10 rds (comp wearing 10/20# vest), move consistently and rest less than 20sec betw movements
6 pull-ups
6 push-ups
6 TTB or hanging knee raises
3/3 Pistols to same leg
Engine Work
Accumulate 20min of high tempo stamina with any combo of bike, run (weather permitting) or row