11
Jan
Friday, January 12, 2018
VOD
3 He put a new song in my mouth, a hymn of praise to our God. Many will see and fear the LORDand put their trust in him. Psalm 40:3
Warm Up
3:00 Light Row, Bike
3 rounds, not for time:
3 Spiderman and Reach, each leg
4 Walkouts
5 Russian Baby Makers
6 Wall Squats
7 Pushups
3 rounds, not for time:
3 Spiderman and Reach, each leg
4 Walkouts
5 Russian Baby Makers
6 Wall Squats
7 Pushups
Strength/Skill
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds
Additional Work
CONDITIONING
Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest