16
Mar
Skippo, Thursday, 3/17/16
VOD
For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.
– Ephesians 2: 8-9
A. Warm Up
TEAM ROW
In teams of 2-3
Row 2000
Row 2000
Break up however you want 🙂
Other Partners complete:
10 Hollow Rock
10 Deadlifts
3x B (1,2,3)
B.1 DEADLIFT
Comp: x15 Unbroken, rest 30 sec.
Mach: x10 Unbroken, rest 30 sec.
40-50% of 1 rep Max
B.2 UP DOWNS
Comp: x15 Fast! rest 30 sec.
Mach: x10 Fast! rest 30 sec.
***SPRINT!
B.3 TURKISH GET UPS
3x each arm for both Mach. and Comp.
* Heavy as Possible
Rest 1 min before going back to B1.
WOD
C. THE CORE TEST
2 min max sit ups or V-ups
rest 1 min
1 min max sit ups or V-ups
rest 30 sec.
30 sec max sit ups or V-ups
rest 10 sec
10 sec max sit ups or V-ups