25
Sep
Tuesday, September 26, 2017
VOD
9 The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance. 2 Peter 3:9
Warm Up
1:00 Light Row, 5 Spiderman and Reach, each leg
:45s Moderate Row, 5 Walkouts
:30s Moderate/Fast Row, 5 Inchworms
:45s Moderate Row, 5 Walkouts
:30s Moderate/Fast Row, 5 Inchworms
2x
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Warm Up
With our first weight on the barbell:
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
WOD
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining