5-2-18

5-2-18

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

2 SETS

-10 Reverse Snow Angels

-20 Slow Plank Shoulder Taps

-10 Alternating Spiderman Lunges

-200M Jog


STRENGTH

EMOM-every 2mins for 16mins

1st- 5-7 reps Strict Pull-Ups with Tempo

2nd- 12 Alternating Pistol Squats with Tempo

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*PU Tempo- 2sec hold at top/ 3sec descent

 *Pistols Tempo- 2secs descent/ 1sec hold in bottom

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*Scaling options:

PU-if you cant do strict regular pull-ups then youll do band assisted squat rack strict pull-ups but you must be close to a regular pull-up to do this. If youre not close to a regular strict pull-up yet then youll perform the same movement on a squat rack bar and make them as tough as possible.

Pistol Scaling options are using the rings to assist and if need be sitting to a box with tempo work at the standing position to strengthen the ankles.


WOD

3 Rounds for Time:

-500/450M Row

-20 Db Alternating Plank Rows (25/15) (+35/20)

-20 Db Front Squats

***No resting the Dbs on top of your shoulders or down your back…must stay in the front rack.


“MURPH PREP BONUS WORK”

EMOM-every min for 5mins

-45 secs Hand Plank / 15secs Rest

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