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Tuesday, March 13, 2018

12
Mar

Tuesday, March 13, 2018

VOD

He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.

Psalm 1:3

Warm Up

At very low intensity (walk through pace):
12-9-6
Calorie Bike
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders

Build to deadlift starting load, followed by…
2 Rounds:
15 Double-Unders
10 AbMat Sit-Ups
5 Deadlifts

WOD

UNDER PRESSURE
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185 or 70%)

Midline

3 x 12 Glute Ham Raises
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)