17
Sep
Monday, September 18, 2017
VOD
8 For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— Ephesians 2:8
Warm Up
3 Rounds
200m Row or Run
5 Pull-ups
10 Push-ups
15 Squats
Followed by…
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
200m Row or Run
5 Pull-ups
10 Push-ups
15 Squats
Followed by…
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
WOD
BEAR COMPLEX
Strength WOD
Bear Complex – 5 Unbroken Rounds
7 Cycles Through each Round…
1 Cycle = (Power Clean + Front Squat + Push Press + Back Squat + Push Jerk)
– 5 burpee pentalty for each break (No rest on the ground during the set)