6
Nov
Tuesday, November 7, 2017
VOD
6 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 7 Cast all your anxiety on him because he cares for you. 8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 1 Peter 5:6-8
Warm Up
2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 AbMat Sit-Ups
30 seconds Single Unders
250m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 AbMat Sit-Ups
30 seconds Single Unders
1 Round:
10 Double-Unders
5 Power Cleans (lighter than the workout load)
10 Double-Unders
5 Toes to Bar
1 Round:
15 Double-Unders
3 Power Cleans (working load)
15 Double-Unders
3 Toes to Bar
15 Double-Unders
3 Power Cleans (working load)
15 Double-Unders
3 Toes to Bar
Gymnastic Strength
Strict Handstand Push-ups
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
WOD
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
Additional Work
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row