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Wednesday 1-20-16

19
Jan

Wednesday 1-20-16

VOD

 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

1 Corinthians 13:4-7

Competition 

A x4 sets:

A1. Thrusters x5 Reps Heavy! (From Rack),
rest 30 sec
A2. Muscle Up Progressions x5,
rest 90 sec

B x3 sets:

B1. Glute Ham Raise x6-10
B2. HS Push Up x5 ADAP (As Difficult as possible…kipping/strict/deficit)

C. 5 Min AMRAP

10x Single Arm Thruster (with DB or KB – can alternate as needed) (50/35#)
10x Toes to Bar

Machine

Skill:  Spend 20 min working on…

Front Squat (Position Focus)
x5 reps, @ 31×1 tempo Rx

WOD

12 Min AMRAP

8x Wall ball
6x Hanging Knee Raise (or Toes to Bar)
4x Burpees

Additional Work

4x
A) 1 min Curl Up (30 sec ea side)
B) 20 Bird Dogs 

C) 30 sec Side Plank
D) 10 Stir the pots ea. direction (use med-ball)

6x
30 sec Air Bike (50+/60+rpm)-
30 sec walking lunges
rest 1 min