Call Us: (507) 261-7696

Tuesday, January 23, 2018

22
Jan

Tuesday, January 23, 2018

VOD
13 I can do all this through him who gives me strength.  Philippians 3:13

Warm Up
2:00 Light Bike or Row
5 Slow Scap Retractions + 10 Sit-Ups
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
1:30 Moderate Bike or Row
5 Kip Swings + 5 Kipping Knees to Chest
With an empty barbell…
5 Strict Presses
5 Stiff Legged Deadlifts
5 Hang Power Cleans
1:00 Moderate/Fast Bike or Row
5 Toes to Bar
5 Power Clean and Jerks
Build steadily to the working load for the day, followed by:
1 Round:
7 Calorie Bike or Row
5 Toes to Bar
3 Power Clean and Jerks
WOD
4 Rounds:
21/15 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
MIdline
15 – 12 – 9
Weighted Sit-ups
Pausing Glute Bridges
Empty Barbell Good Mornings