1
Jan
Tuesday, January 2, 2018
VOD
17 “See, I will create new heavens and a new earth. The former things will not be remembered, nor will they come to mind. Isaiah 65:17
Warm Up
500m row into…
1 Round, at low intensity:
10 Air Squats
10 Sumo Deadlifts (empty BB)
10 Box Step-Ups, Step-Downs
10 Strict Presses (empty BB)
10 Calorie Row
1 Round, at low/moderate intensity:
7 Medball Front Squats
7 Sumo Deadlift High Pulls (empty BB)
7 Box Jumps (step down)
7 Push Presses (empty BB)
7 Calorie Row
Build to working loads,,,
1 Round, at workout intensity:
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row
1 Round, at low intensity:
10 Air Squats
10 Sumo Deadlifts (empty BB)
10 Box Step-Ups, Step-Downs
10 Strict Presses (empty BB)
10 Calorie Row
1 Round, at low/moderate intensity:
7 Medball Front Squats
7 Sumo Deadlift High Pulls (empty BB)
7 Box Jumps (step down)
7 Push Presses (empty BB)
7 Calorie Row
Build to working loads,,,
1 Round, at workout intensity:
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row
WOD
27-21-15-9:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row