12
Oct
Friday, October 13, 2017
VOD
4 Our Redeemer—the LORD Almighty is his name— is the Holy One of Israel. Isaiah 47:4
Warm Up
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
3 Strict Pull-Ups
6 Pushups
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
3 Strict Pull-Ups
6 Pushups
Strength
FRONT SQUAT
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
WOD
Teams of 2
AMRAP 20:
9 Calorie Row
9 Kettlebell Swings (70/50)*Partners complete full round
AMRAP 20:
9 Calorie Row
9 Kettlebell Swings (70/50)*Partners complete full round