3
Apr
Wednesday, April 4, 2018
VOD
The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. Many a man proclaims his own steadfast love, but a faithful man who can find? The righteous who walks in his integrity—blessed are his children after him!
Proverbs 20:5-7
Warm Up
3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
WOD
50-50
Teams of 3:
AMRAP 7:
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)
AMRAP 7:
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)
Rest 3 minutes
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)
Rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (115/80)
50 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans (155/105)