5-15-17

5-15-17

WE WANT TO WISH A HAPPY MOTHERS DAY TO ALL THE HARDWORKING MOMS OUT THERE!

TODAY WE WILL BE CELEBRATING ALL THE AWESOME MOMMIES AT BELTWAY!!!


THERE ARE 2 WEEKS LEFT ON OUR BODYFAT LOSS CHALLENGE, RE-TESTING WILL BE FRIDAY MAY 26TH,  THE DAY BEFORE WE DO MURPH….MAKE SURE IF YOU WANT TO REMAIN IN THE COMPETITION AND ELIGIBLE FOR THE PRIZE MONEY YOU HAVE TO WEIGH IN ON AT LEAST MAY 25TH/26TH-

NOBODY WILL BE ABLE TO WEIGH IN ON MAY 27TH!!!


THE SIGN UPS FOR MURPH HEATS ARE UP ON THE BOARD AT THE BOX UNDERNEATHT THE WODIFY TVS!SIGN UP ASAP FOR THE HEAT YOU WANT AT EITHER 915 OR 945AM ON THE 27TH!

WE WILL DO THE NATIONAL ANTHEM AND WOD OVERIEW AT 9 EXACTLY!


WARM-UP

2min ankle stretch

2min squat stretch

-then-

-Bike or Row for 2mins

-1min of Empty Bar Backsquats


STRENGTH

In 18mins find:

-3RM Tempo BackSquat

*Temp is 3 secs going down / 3 secs in the bottom / 2 secs up top

*Aim to go heavier than we did 3 weeks ago on the tempo front squat


WOD

“One Tough Mother…”

15Min Amrap

-100M Bear Hug Slam Ball Walk

-5 Power Cleans

-10 Front Squats

________________

RX- (Ball- 60/50) (Bar- 135/95)

RX+ (Ball 80/70 – 60/50) (Bar 165/115)

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