
30 Aug Worship W.O.D. 8-30-19
WORSHIP
MESSAGE
Celebration of Discipline – Meditation
WORKOUT
Warm-up
40 Seconds
PVC Pass Throughs
Active Spidermans
PVC Power Cleans
Active Divebombers
PVC Power Clean + Jerk
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Thrusters
5 Deadlifts
WOD and strategy
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Yoga/Mobility
Puppy pose — 1min
Shoulder to floor — 1min/ea
Wrist stretches — 1min
Couch stretch — 2min/ea
Pigeon pose — 2min/ea
Butterfly — 1:30
Pike — 1min
Straddle — 1min
Kneeling split — 1min
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