25
Apr
Tuesday “Scylla” 4-26-16
Tuesday, April 26, 2016
VOD
To them God has chosen to make known among the Gentiles the glorious riches of this mystery, which is Christ in you, the hope of glory. He is the one we proclaim, admonishing and teaching everyone with all wisdom, so that we may present everyone fully mature in Christ.
– Colossians 1:27-28 NIV
Strength
3 rounds of:
Back Squat x 10 reps @ 30×1
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 21×1
Rest 60 seconds
V-Ups or Sit Ups x 20 reps
Rest 60 seconds
Back Squat x 10 reps @ 30×1
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 21×1
Rest 60 seconds
V-Ups or Sit Ups x 20 reps
Rest 60 seconds
WOD
“NASTY BURPS”
Every minute, on the minute, for 6 minutes:
6 Thrusters 65/95
6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
6 Thrusters 65/95
6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
Cashout
RESISTANCE SPRITS
3-4 sets resting 1 min after both patterns have completed their sprints.One person get in a band with it resting on their waist.
Other partner will be pulling on the band while the other sprints 50meters.
Other partner will be pulling on the band while the other sprints 50meters.
After 50m is completed switch partners.