18
Sep
Tuesday, September 19, 2017
VOD
32 For I take no pleasure in the death of anyone, declares the Sovereign LORD. Repent and live! Ezekiel 18:32
Warm Up
1:00 Light Row or Run, 5 Spiderman and Reach, each leg
:45s Moderate Row or Run, 5 Walkouts
:30s Moderate/Fast Row or Run, 5 Inchworms
:45s Moderate Row or Run, 5 Walkouts
:30s Moderate/Fast Row or Run, 5 Inchworms
1 Round, at a “walkthrough” intensity. This is the order of the workout, and will prepare,
20 Double-Unders
10 Air Squats
100 Meter Run
50 Meter Sand bag Run
5 Kettlebell Swings
Gymnastic Strength
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU
WOD
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sand Bag Run
40 Kettlebell Swings (70/50)
40/30 Calorie Row
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sand Bag Run
40 Kettlebell Swings (70/50)
40/30 Calorie Row