7
Feb
Thursday, February 8, 2018
Thursday, February 8, 2018
VOD
For the word of the Lord is right and true; he is faithful in all he does. The Lord loves righteousness and justice; the earth is full of his unfailing love.
Warm Up
1k Row OR 2k Team Row
+
AMRAP 10
2-3 Wall Walks (Not over 30 sec)
2-3 Rope Climbs (NO30s)
10 DB Push Press
3 Hip To Bar/Rings
+
AMRAP 10
2-3 Wall Walks (Not over 30 sec)
2-3 Rope Climbs (NO30s)
10 DB Push Press
3 Hip To Bar/Rings
WOD
OTM 20
1) 2-5 Bar Muscle Ups (Not over 30-40sec of work)
2) 8-15 K. HSPU (Not over 40sec)
3) 8-15 Toes 2 Bar
4) 8-15 Burpees (45s of work OR 15 reps)
*Choose reps that will allow u to finish under 40 sec. (45s for burpees)
**Build on last week if possible
Additional Work
3-4 Rounds
8/8 Single leg toe touches OR Good mornings (focus on balance)
20 Rocky Sit ups (twist to opposite elbow to knee)