5-10-17

5-10-17

DONT FORGET OUR SEPCIAL EVENTS COMING UP!!!

May 20th- Saturday HERO Hopper Wod for Armed Forces Day @9am

May 27th- Memorial Day Murph, starts at 9am- 2 Heats! BBQ after

May 29th- Open Gym from 9-11am, closed for the rest of the day in observance of Memorial Day


THIS WEEKS NUTRITION CHALLENGE!!!

-Make a healthy breakfast right within 30mins of waking everyday

-Take a post workout protein shake within 30mins of training everyday

-Drink at least half your bodyweight in Oz. of water per day (you can add another 12oz for every pound lost during workouts too).


WARM-UP

2 Sets

Row 500M

100′ Alternating High Kicks

10 Stiff Legged Deadlifts


STRENGTH

EMOM-every 2mins for 12mins

-4 Deficit Deadlifts

*Go heavier than previous weeks, weight is still based on the 100-150% of your bodyweight zone! Stick to the deficit you have been using or make it a little lower if need be….always focus on great basic form first!


WOD

2 Rounds

-600M Run

-50 Russian KB Swings (70/53)

-25 Toes To Bar

*Rest 4Mins*

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*Scaled athletes sub the TTBs to Knees to Chest or Sit Ups if need be for 40 reps.

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