WOD 05/30/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- NFT- 10-20 Lunges
10-20 Ring Rows
10-20 Inch Worm
200M Run 250-70% RPE
B- Murph= For Time: 1 Mile Run
100 Pull Up (kneeling)
200 Push Up (kneeling)
300 Air Squat
1 Mile Run
Notes: Partition pull up, push up and air squat as needed/If you have a 20# vest use it/scale # reps or range of motion or both as necessary.
718 Strength
Warm-up
400m run
2 Rounds
5 each Eccentric pistol on box (3-4 second descend)
10 Russian Swing
2 Rounds
5 each Eccentric pistol on box (3-4 second descend)
10 Russian Swing
Front Rack Step Up (Left Leg) (Find a 5RM)
Alternate legs and rest one minute between legs
12 min cap
Front Rack Step Up (Right Leg) (Find a 5RM)
*use box that is above the knee
Alternate legs and rest one minute between legs
12 min cap
12 min cap
Back Squat (3×5 across )
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time
Women add 2.5-5lbs from last time
Bench Press (3×5 across )
men and women add 2.5 to 5lbs more than last time
I had a blast doing murph with everyone this morning. I love to see the box so full. Thank you for everyone who came out to spend the afternoon together. It was nice that the sun came out just for us 🙂
#ilovemyteam
Still sweating
I got a chance to meet members who work out in the evening, it was awesome sweating with everyone yesterday!!!