15
Oct
Monday, October 16, 2017
VOD
6 “This is what the LORD Almighty says: ‘In a little while I will once more shake the heavens and the earth, the sea and the dry land. 7 I will shake all nations, and what is desired by all nations will come, and I will fill this house with glory,’ says the LORD Almighty. Haggai 2:6-7
Warm Up
Run or Row 400m before class
3 Rounds of 15 seconds at each station
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55
Box Jumps (20)
Push Press (75/55)
Calorie Row
3 Rounds of 15 seconds at each station
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55
Box Jumps (20)
Push Press (75/55)
Calorie Row
Strength
SQUAT SNATCH
On the Minute x 8 (2 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
WOD
FIGHT GONE BAD
3RFT — 1min ea station
– Wallball shots
– SDLHP
– Box Jumps
– Push-press
– Row (cals)
Rest 1min
– Wallball shots
– SDLHP
– Box Jumps
– Push-press
– Row (cals)
Rest 1min