5
Dec
Wednesday, December 6, 2017
VOD
18 I am the Living One; I was dead, and now look, I am alive for ever and ever! And I hold the keys of death and Hades. Revelation 1:18
Warm Up
3 Rounds:
10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg
6 Slow Scap Retractions
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders
10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg
6 Slow Scap Retractions
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders
Strength
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
WOD
Buy-In: 1000 Meter Row
2 Rounds:
36 lunges
87 Double Unders
7 Rope Climbs
Cash out: 1000 Meter Row
2 Rounds:
36 lunges
87 Double Unders
7 Rope Climbs
Cash out: 1000 Meter Row