WODs May 25th – 31st

Andrea

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

“Murph”

4 pm adult and 4:30 pm Kids classes ONLY

TUESDAY

WOD:

STRENGTH:

Every 90 seconds for 8 reps, 1 Snatch @ heavy (85% 1RM)

GYMNASTICS:

For quality:
30 Ring Pushups, feet elevated on box
30 strict Pullups, prone grip
10 strict Muscle Ups

*If you did Murph on Monday, the coach will assign you foam roller and lacrosse ball mobility work instead of the gymnastics portion.

 WEDNESDAY

Jorts Wednesday! Bring a friend!

WOD:

STRENGTH:

Back Squat 2-2-2-2-2-2

*Intended load is 80% 1RM for all sets. If you don’t know your 1RM, just go heavy.

* Visitors will learn how to squat and then progress in load only as technique allows.

 

THURSDAY

WOD:

CONDITIONING:

30 minute EMOM:
1st min: 15 cal Row
2nd min: 15 Burpees
3rd min: rest

FRIDAY

WOD:

SKILL:

10 minutes instruction and practice on forward roll.

STRENGTH:

In 10 minutes, find a heavy double Deadlift

-then-

Every 90 seconds for 8 sets, 3 speed Deadlifts @ 80% of your double

SATURDAY

WOD:

 6x Obstacle Course Sprints

*Coach will design a short obstacle course (~30-60 seconds to complete) with input from the class. Each athlete will run a timed trial. The last place athlete each round gets to change the course by replacing an obstacle of his/her choice.

%d bloggers like this: