12
Mar
Tuesday, March 13, 2018
VOD
He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.
Psalm 1:3
Warm Up
At very low intensity (walk through pace):
12-9-6
Calorie Bike
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders
12-9-6
Calorie Bike
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders
Build to deadlift starting load, followed by…
2 Rounds:
15 Double-Unders
10 AbMat Sit-Ups
5 Deadlifts
WOD
UNDER PRESSURE
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185 or 70%)
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185 or 70%)
Midline
3 x 12 Glute Ham Raises
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)