Worship W.O.D. 8-30-19

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