5-1-18

5-1-18

INFO FOR MAY!!!

-BONUS CHALLENGE WILL BE GEARED TOWARDS MURPH PREP!

-WE WILL LIST THE DETAILS FOR A KIDS CAMP DURING JUNE/JULY!

-May 5th-Cinco De Mayo WOD

-May 12- Community WOD

-May 19- Armed Forces HERO Wod Day

-May 26- Memorial Murph WOD

-May 28- Open Gym 9-11am (closed remainder)


WARM-UP

3 Sets

-10 KB Sumo Stiff Legged Deadlifts

-10 KB Russian Swings

-30sec Wall Facing HS Hold

-30sec Hollow Hold


STRENGTH

EMOM-every 90secs for 18mins (3 Sets)

1st- Kneeling Landmine Single Arm Press- 10 Reps (3sec descent) (right arm)

2nd- Left Arm

3rd- DB Single Leg Romanian Deadlifts- 10 reps (2secs descent) (right leg)

4th- Left Leg

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*Take your time on all exercises, go slow and controlled the entire way….you will have plenty of time to complete them!

*Try to go as heavy as you did last week on presses when we did 8 reps…dont lose the 3sec descent.


WOD

4 Rounds

-1 Snatch Complex Unbroken at 65% of 1RM Power Snatch

(5 Snatch Grip Deadlifts + 5 Hang Power Snatches)

-15 Diamond Push-Ups

-50 Fat Rope Singles (no double unders)

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*The goal on this is not to solely finish as fast as you can, make sure that youre hitting the complex unbroken each set and that you are hitting very smooth diamond push-ups either on the floor or squat rack bar….No Knees or HRPU.


“THE MAY MURPH BONUS WORK”

-100 Air Squats (not for time) (focus on form)

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