20
Nov
Tuesday, November 21, 2017
VOD
2 Let us come before him with thanksgiving and extol him with music and song. 3 For the LORD is the great God, the great King above all gods. Psalm 95:2-3
Warm Up
2 Rounds:
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg
8 Slow Scap Retractions
12 AbMat Sit-Ups
1 Round:
10 Calorie Light Bike or Row
5 Pushups
5 Kip swings on pull-up bar
1-3 Strict HSPU
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg
8 Slow Scap Retractions
12 AbMat Sit-Ups
1 Round:
10 Calorie Light Bike or Row
5 Pushups
5 Kip swings on pull-up bar
1-3 Strict HSPU
Strength
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (choose weight that you can get more than 10 reps)*
*Continuous motion, no pausing overhead or in rack
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (choose weight that you can get more than 10 reps)*
*Continuous motion, no pausing overhead or in rack
WOD
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Row
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Row