27
Feb
Wednesday, February 28, 2018
VOD
21 Through him you believe in God, who raised him from the dead and glorified him, and so your faith and hope are in God. 1 Peter 1:21
Warm Up
15 Calorie Bike or Row
15 Empty Bar Deadlifts
12 Calorie Bike, Row
12 Empty Bar Good Mornings
9 Calorie Bike, Row
9 Empty Bar Hang Muscle Cleans
15 Empty Bar Deadlifts
12 Calorie Bike, Row
12 Empty Bar Good Mornings
9 Calorie Bike, Row
9 Empty Bar Hang Muscle Cleans
With a very light loading, OTM x 3
3 Good Mornings
3 Stiff-Legged Deadlifts
3 Hang Power Cleans
Strength
On the :90 Seconds x 6:
1 Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%
1 Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%
WOD
On the Minute x 16 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 40 Double-Unders
Minute 4 – 20 AbMat Sit-Ups
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 40 Double-Unders
Minute 4 – 20 AbMat Sit-Ups