17
Feb
Sunday, February 18, 2018
Sunday, February 18, 2018
VOD
“A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”
Warm Up
Team 1k Row
+
5 Rounds5 Cleans
5 Burpees over bar
5 Toes 2 Bar
5 Wallball Shots
5 Pull Ups/Ring Rows
+
5 Rounds5 Cleans
5 Burpees over bar
5 Toes 2 Bar
5 Wallball Shots
5 Pull Ups/Ring Rows
*Build in clean weight each round
WOD
In Teams of 2
Should be an all out sprint for each 3 min set
*Break up reps how ever you wantFrom 0-7 min on the clock:
AMRAP 3
Rest 1 min
x2
3 Squat Clean (80% of avg. 1 rep Max)
5 Toes 2 Bar
Should be an all out sprint for each 3 min set
*Break up reps how ever you wantFrom 0-7 min on the clock:
AMRAP 3
Rest 1 min
x2
3 Squat Clean (80% of avg. 1 rep Max)
5 Toes 2 Bar
Rest 3 min
From 10-17 min
AMRAP 3
Rest 1 min
x2
5 C2B Pull Ups (Scale to string reps)
5 Push Ups
Rest 3 min
From 20-27 min
AMRAP 3
Rest 1 min
x2
10 Wallball Shots
5 Burpees Over Ball