15
Feb
Tuesday Skillzz 2-16-16
VOD
7 And as they continued to ask him, he stood up and said to them, “Let him who is without sin among you be the first to throw a stone at her.” 8 And once more he bent down and wrote on the ground. 9 But when they heard it, they went away one by one, beginning with the older ones, and Jesus was left alone with the woman standing before him. 10 Jesus stood up and said to her, “Woman, where are they? Has no one condemned you?” 11 She said, “No one, Lord.” And Jesus said, “Neither do I condemn you; go, and from now on sin no more.”]]
John 8:11
Machine Skill
2 Rounds Skill:
Med Ball Clean Drills +Rowing Technique Review*
10 Controlled med ball cleans
5 Pulls for Max Distance on Rower, 2 sec pause between Pulls
5 Pulls for Max Distance on Rower, 2 sec pause between Pulls
*Working in groups of two w/ critique
Comp Skill
Ax4; (15 min)
1. RDL: x6-8 reps, 2020
2. Seated Alt Arm DB Press; 21×1 x8 each arm,
3. Weighted Sit Ups x15 reps, rest 1 min
2. Seated Alt Arm DB Press; 21×1 x8 each arm,
3. Weighted Sit Ups x15 reps, rest 1 min
Machine WOD
4 rounds; 1 min per station, rest 1 min after all 3 stations are complete
1) Rowing for Cal
2) Sit Ups
3) Jump Rope Passes (1 point for every 10 passes)
2) Sit Ups
3) Jump Rope Passes (1 point for every 10 passes)
Comp WOD
4 rounds of Row + Dubs
3x
250m Row
into
AMRAP1
Double Unders
Rest 2min between
*Group Cash out*
Max Plank Hold with 45/25# on hips.