25
Feb
Monday, February 26, 2018
VOD
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. Galatians 5:22-23
Warm Up
3 Rounds:
10 Calorie Row
8 Stiff Legged Deadlifts
6 Walking Lunge Steps (each side)
4 Pull-Up Bar Repetitions*
PU Bar Repetitions:
Round 1 – Scap Retractions
Round 2 – Strict Pull-Ups
Round 3 – Kipping Pull-Ups or Bar Muscle-Ups
10 Calorie Row
8 Stiff Legged Deadlifts
6 Walking Lunge Steps (each side)
4 Pull-Up Bar Repetitions*
PU Bar Repetitions:
Round 1 – Scap Retractions
Round 2 – Strict Pull-Ups
Round 3 – Kipping Pull-Ups or Bar Muscle-Ups
WOD
AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
Additional Work
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
Continue to add (3) reps until cap is reached.
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
Continue to add (3) reps until cap is reached.