26
Nov
Monday, November 27, 2017
VOD
4 Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. Psalm 100:4
Warm-up
3 rounds
1:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings + 2-3 Kipping Pull-Ups
1:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings + 2-3 Kipping Pull-Ups
Gymnastic Strength
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups/Pull-ups
Even – 40 Double Unders
Odd – 30% of Max Ring Muscle-ups/Pull-ups
Even – 40 Double Unders
WOD
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)