24
Jan
Thursday, January 25, 2018
Thursday, January 25, 2018
VOD
So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.
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)
*Choose reps that will allow u to finish under 40 sec. (45s for burpees)
Additional Work
3 Rounds
15 Partner Leg-throws (keep heels off ground)
15 Leg-Curls w/ DB (Choose difficult weight)
15 Partner Leg-throws (keep heels off ground)
15 Leg-Curls w/ DB (Choose difficult weight)