30
Apr
Sunday “Whistle Work” 5-1-16
Sunday, May 1, 2016
VOD
In your relationships with one another, have the same mindset as Christ Jesus: Who, being in very nature God, did not consider equality with God something to be used to his own advantage; rather, he made himself nothing by taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself by becoming obedient to death— even death on a cross!
– Philippians 2:5-8 NIV
WOD
“WHISTLE WHILE YOU WORK”
In teams of 2
5 rounds for time:
Buy in with a TOTAL of:
12 muscle ups (sub jumping m/u, OR pullups & dips, try C2B if possible), 40 KBS (35/50) (50/70), 50 double unders.
You may work in any order/combo, one athlete working at a time
5 rounds for time:
Buy in with a TOTAL of:
12 muscle ups (sub jumping m/u, OR pullups & dips, try C2B if possible), 40 KBS (35/50) (50/70), 50 double unders.
You may work in any order/combo, one athlete working at a time
One rd is partner 1 doing A, partner 2 does A, Partner 1 does B, Partner 2 does B- One athlete working at a time.
A. Row 250m & 10 WBS
B. 10 pull-ups & 10 burpees
Buy out:
100ft total walking lunge holding KB (35/50) (50/70)
One partner lunging at a time
cash-out
4 rds
1 min plank
15 sit ups
7 v-ups
rest 20 sec btw