Worship WOD – 12/5/19 – Discipline of Study

Worship WOD

Worship WOD – 12/5/19 – Discipline of Study



Discipline of Study

[buzzsprout episode=’2234651′ player=’true’]


Gym W.O.D.


Warm-up Run
200 Meter Easy Run

40 Second Stations
Easy Row
Low Box Step-ups
PVC Pass Through [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)

Moderate Row
Low Lateral Box Step-ups
PVC Overhead Squats

Faster Row
Low Box Jumps (Step Down)
PVC Power Cleans

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Child’s Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)

PVC Overhead Squat Hold: 1 Minute

Pigeon Pose: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)

Lesson of the day

Slow Down
While team workouts are fast paced, there are a couple places we can slow down to make for more efficient reps. These two places are the recovery on the rower and the descent of the overhead squat. Take a look at the **daily video **for a visual.

Row Movement Prep
30 Seconds Moderate Row

Overhead Squat Movement Prep
5 Tempo Pausing Overhead Squat (3 Seconds Down, 3 Seconds Pause)
5 Overhead Squats


WOD and strategy

“Bronze Lotus” (Time)

In Teams of 2
For Time (30 Minute Cap):
400 MeterRun
60/40 Calorie Row
60 Box Step Overs (24/20)
60 Dumbbell Squats (20/15)
60 Power Clean (75/65)
60 Dumbbell Squats (20/15)
60 Box Step Overs (24/20)
60/40 Calorie Row
400 Meter Run

* With twice as much rest as work on all movements except the run, we want to move fast and switch out to the next partner before you start to slow down
* Communication is important – tell partners what total number you’re on, not how many you did

Med Ball RUNS
* All together switching the carry through out the run


Foam and Lacrosse Ball Roll Everything
1 Min Each


Home W.O.D.

Warmup – Same as GYM W.O.D.

5 rounds – 20 min

50 Walking Lunges

15 Pushups

80 Air Squats

10 Pushups

60 Air Squats

20 Pushups

40 Air Squats

30 Pushups

20 Air Squats

How To:

Air Squat –

Pushup –

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