5-11-17

5-11-17

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

8-10mins

-Class Game Of Choice


PARTNER WOD

“Carry Your Weight”

FOR TIME: (Time Cap is end of class)

-400m Overhead Plate Carry

-40 Partner Wall Ball Sit Ups

-400m Towel Farmer Walk

-40 Partner Wall Ball Sit Ups

-400m Bear Hug Slam Ball Walk

-40 Partner Wall Ball Sit Ups

-400m Reverse Sled Pull

-40 Partner Wall Ball Sit Ups

_____________________

*RX- (in order) (55/35) (70/53) (80-70/60-50) (Tire- 70/53…..Rogue- 135/110)

*On sit ups each partner will lay down for a sit up each rep passing the ball each time SO each person will do 40 sit ups (20 with the ball/20 without) (20/14lb)

*Everything needs to be as heavy as possible,  you have two people sharing the work and switching whenever need be so DO NOT go easy…..if athletes need to go at different weights then they will switch at the door after designated distances!


BONUS WORK:

-Spend 5-10mins practicing double unders OR working on mobility!

You need to choose one with whatever time is left in class!

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