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Friday, April 5, 2019

5
Apr

Friday, April 5, 2019

VOD

Walk by the spirit and you will not gratify the desires of the flesh.

Galatians 5:16

WOD

TRI SPRINT INTERVALS

5 Rounds:
AMRAP 4:
30/20 Calorie Row
25 Push-Ups
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

ADDITIONAL WORK

GYMNASTIC CONDITIONING:

Alternating OTM x 10 (5 Rounds):
Odd – 3 Hang Power Cleans (75%) + 30 DU
Even – Max Kipping HSPU in :40s (sub 40 second handstand hold)

ODD OBJECT:

3 x 100m Sled Push
3 x 50m Sled Push
3 x 25m Sled Push
Rest 1:00 between all efforts. Complete all three 100m efforts before moving into the 50m.