29
Aug
Wednesday, August 30, 2017
VOD
4 “Where were you when I laid the earth’s foundation? Tell me, if you understand. 5 Who marked off its dimensions? Surely you know! Who stretched a measuring line across it? 6On what were its footings set, or who laid its cornerstone— 7 while the morning stars sang together and all the angels shouted for joy? Job 38:4-7
Warm Up
500 Meter Row or Run
3 Rounds:
9 Wall Squats
15 AbMat Sit-Ups
:20 second Samson Stretch each side
3 Rounds:
9 Wall Squats
15 AbMat Sit-Ups
:20 second Samson Stretch each side
Then…
Barbell Warmup x2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
WOD
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man
50/35 Calorie Row
AMRAP Macho Man
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks (Rounds Done at %50 of Jerk Max)
–Scale Row in The First 2 Rounds if Needed