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Wednesday 2-24-16

23
Feb

Wednesday 2-24-16

Wednesday, February 24, 2016

VOD

Do not those who plot evil go astray? But those who plan what is good find love and faithfulness.

– Proverbs 14:22 NIV

Comp Strength

STRENGTH COMPLEX (BULGARIAN + POSTERIOR)
Ax 3-4 sets (Structural work)
A1. Bulgarian Split Squat x8 reps each leg
A2. 2-4 DB/KB Bent Over Row 20×1
A3. Good Mornings w/barbell x6

Machine Strength

OHS TECH WORK
Pre-Skill Structural:
Box Step Ups x8 each leg x 3 setsSkill: OHS x10 reps

**Comp. and Machine Strength will each go for 15-20min

WOD

OHS WOD (4 TABATAS)
Overhead Squat WOD: Full Tabata at each station,score is total reps
1 Tabata round (30 sec) to rotate1. Overhead Squat (from rack for beginners – from ground for int/adv) Scl- empty bar – Rx-65/95
2. Slam Ball
3. 5m Shuttle Run (1 touch=1 rep)
4. Double Unders (scl singles)