9
Apr
Monday, April 10, 2017
VOD
61 But Jesus remained silent and gave no answer. Again the high priest asked him, “Are you the Messiah, the Son of the Blessed One?” 62 “I am,” said Jesus. “And you will see the Son of Man sitting at the right hand of the Mighty One and coming on the clouds of heaven.” Mark 14:61-62
Gymnastic Strength
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” rowing
Max Muscle-up, Pull-ups or ring rows in remaining 45 seconds
In a 2:30 minute window, complete:
1:45 of “paced” rowing
Max Muscle-up, Pull-ups or ring rows in remaining 45 seconds
WOD
4 rounds for time of:
5 Strict Chest To Bar Pull-ups
10 Ring Dips
15 Front Squats, 65/95, Rx-95/135
20 Jerks, 65/95, Rx-95/135
400m run
5 Strict Chest To Bar Pull-ups
10 Ring Dips
15 Front Squats, 65/95, Rx-95/135
20 Jerks, 65/95, Rx-95/135
400m run
Additional Work
3 rounds for time of:
25 weighted Sit Ups
Atlas stone Hold, 1 min
25 weighted Sit Ups
Atlas stone Hold, 1 min