19
Jan
Saturday, January 20, 2018
VOD
114 You are my refuge and my shield; I have put my hope in your word. Psalm 119:114
Warm Up
3 Rounds:
30 Single Unders or Double-Unders
15 Calorie Row
12 Abmat Sit-Ups
9 Slow Banded Good Mornings
6 Strict Pull-Ups
45s Samson Stretch Lunge (each)
30 Single Unders or Double-Unders
15 Calorie Row
12 Abmat Sit-Ups
9 Slow Banded Good Mornings
6 Strict Pull-Ups
45s Samson Stretch Lunge (each)
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans
5 Power Cleans
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans
5 Power Cleans
WOD
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (45/25)
15/12 Calorie Row
Score is slowest round
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (45/25)
15/12 Calorie Row
Score is slowest round