9
Dec
Sunday, December 10, 2017
Sunday, December 10, 2017
VOD
Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.
Warm-up
Row 1k before class
+
OTM 16
1) Row 15 sec AFAP
2) Plank 45 sec
3) 10/10 sec Rope Hold OR Chin over bar (switch lead hands on rope)
4) 4/4 Single arm OHS w/DB or KB (Slow and controlled)
+
OTM 16
1) Row 15 sec AFAP
2) Plank 45 sec
3) 10/10 sec Rope Hold OR Chin over bar (switch lead hands on rope)
4) 4/4 Single arm OHS w/DB or KB (Slow and controlled)
WOD
For Time:
Team of 3
Team of 3
100 Cals on Bike
90 KB Swings 70/50
80 GHD or Weighted Sit ups
70 C2B Pull Ups
60 Back Squats From Ground (205/115) *partners can help rack
50 Deadlifts while 1 partner holds KB w/ 2 hands in front (must be holding for DL reps to count)
40 Bar Muscle Ups
30 Rope Climbs
20 Wall walks (chest touches ground and wall on each rep)
10m Handstand walk for each partner (Sub wheelbarrow carry)
*Partition reps as team desires and have fun!
Dilly Dilly!