20
Mar
Wednesday, March 21, 2018
VOD
By awesome deeds you answer us with righteousness, O God of our salvation, the hope of all the ends of the earth and of the farthest seas; the one who by his strength established the mountains, being girded with might; who stills the roaring of the seas, the roaring of their waves, the tumult of the peoples, so that those who dwell at the ends of the earth are in awe at your signs. You make the going out of the morning and the evening to shout for joy.
Psalm 65:5-8
Warm Up
15 Calorie Bike or Row
15 Air Squats
12 Calorie Bike or Row
12 Empty Bar Deadlifts
9 Calorie Bike or Row
9 Wall Squats
15 Air Squats
12 Calorie Bike or Row
12 Empty Bar Deadlifts
9 Calorie Bike or Row
9 Wall Squats
2x
5 Step-Ups/Box Jumps
5 SDLHP
5 Push-Press
*Round 1: Step-Ups + Empty Bar
**Round 2: Jumps + 75/55
WOD
HUMBLE PIE
21-18-15-12-9:
Box Jump Overs (24/20)
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Box Jump Overs (24/20)
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Accessory Work
3 Giant Sets:
10 Upright Row w/Plate
10 Plate Raises w/ 1 second Pause at Top
10 Behind the Head Tricep Extension
10 Upright Row w/Plate
10 Plate Raises w/ 1 second Pause at Top
10 Behind the Head Tricep Extension
*Rest as needed between Rounds