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Thursday “KBS and Ropes” 2-04-16

3
Feb

Thursday “KBS and Ropes” 2-04-16

VOD

And calling the crowd to him with his disciples, he said to them, “If anyone would come after me, let him deny himself and take up his cross and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake and the gospel’s will save it.

Mark 8: 34-35

Comp Strength

ROWING REPEATS
3x Row 350m, rest 3 min
CORE DOUBLE STEPS
3x
B1. 10-15 reps Weighted Sit Ups
rest 20 sec
B2. 5/5 KB Box Step Ups (with box at waist level, 5 each leg)
rest 20 sec
B3. 1 min AMRAP Double Unders
rest 1 min

Machine Strength

SPRINT ROW + DOUBLES
1. Row 2x 150m SPRINT
rest 2-3 minutes between
2. Double Under Practice: 5-10 min

Comp WOD

KBS TEST
AMRAP4
Max rep American KBS (50/70)
Sub to Russian if needed

Machine WOD

ROPE SWINGS
AMRAP 10
5x Sit Ups
7x Russian KB Swings
30x Jump Rope Passes