17
Jan
Thursday, January 18, 2018
WOD
So I say, walk by the Spirit, and you will not gratify the desires of the flesh.
Warm Up
AMRAP 20 min @ 50-70% speed
250m Row
10m Duck Walk
10m Hami-Half Step
250m Row
10 Push Ups
20 Sit Ups
250m Row
10m Bear Crawl
10m Crab Walk
WOD
Warm up Back Squats with 3 sets of 10 reps (Start with empty bar),
building in weight until you get to your first “working set” of weight for 20 reps
building in weight until you get to your first “working set” of weight for 20 reps
BACK SQUAT
3 X 20 : ACROSS (+5-10 FROM LAST WEEK)
3 sets across at 5-10 lbs heavier than last weeks weight.
Rest 3-4 min between sets.
Rest 3-4 min between sets.
Additional Work
3 Rounds
10-20 GHD Sit Ups
10 Barbell Good Mornings
*add some weight reps from last week if u want
10-20 GHD Sit Ups
10 Barbell Good Mornings
*add some weight reps from last week if u want