5-16-17

5-16-17

-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

1Min of Pass Thrus

2x in the Partner Assisted Dead Hang Stretch

-then-

2 Sets

-5 Strict Presses

-5 Push Presses

-10 Push-Ups


STRENGTH

Push Press

EMOM-every 2mins for 14mins

-8 reps

-5 reps

-5 reps

-3 reps

-3 reps

-1 rep

-1 rep (find a Heavy 1RM for the day)

-Max Reps at 70% of your heaviest 1 rep for today

*All these weights should be more than you’ve been using for the strict press over the last 5 weeks.


WOD

“Nicole 2.0”

25Min Amrap

-400M Run

-Max Reps Pull-Ups

-Max Reps Push-Ups

_______________

*Score will be all pulls and pushes added together at the end.

*RX+ go with a weight vest

*If you have to scale on a squat rack bar then make sure the level is very tough. NO KNEE PUSHUPS OR HAND RELEASE. Scaled athletes will perform the squat rack push ups also or on the rings at a higher height. You may also use a box to perform push ups on too and aim to touch your chest to the box.

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