VOD

                “Conduct yourselves with wisdom toward outsiders, making the most of the opportunity” (Col. 4:5).

WARM-UP

DYNAMIC \ BERGNER

WOD

  TEST: 800 METER FOR TIME

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

VOD

        ‘I have sinned for I  have transgressed the commandment of the Lord and your words, because I have feared the people and obeyed their voice.’ 1 Samuel 15: 24

Warm – up

Dynamic / Bergner o-lifting

WOD

Burpee’s  35

Box Jump 35

Burpee’s 21

Box Jump 21

Burpee’s 15

Box Jump 15

“For Time”  CHAD FINISHED RXD (WITH A 80 LB BODY ARMOR) IN 8:20

                      CHRIS FINISHED RXD (WITH A 80 LB BODY ARMOR) IN 12:47

            (COLUMBIAS FINEST SWAT TEAM MEMBERS SOUTH REGION)

VOD

‘ have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for life to come.’ 1 Timothy 4:7-8

“PICTURES FROM WORKOUTS”  JUST CLICK ON THE PIC AND IT SHOULD BEGIN.

WOD

BACK EXT 25

GHD SIT-UP 25

MILITARY PRESS 15

DEAD LIFT 25

JUMP ROPE 75

3 ROUNDS FOR TIME”

VOD

          ’Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in  the law of the Lord.’

Psalms 1:1

DYNAMIC WARM-UP

WOD

5 ROUNDS FOR TIME:

Deadlift x 12 (225lb)

L-Sit 1 Min

Wall-Ball x 21 (20lb ball)

Best time was 21:20