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)
-10 Reverse Snow Angels
-20 Slow Plank Shoulder Taps
-10 Alternating Spiderman Lunges
EMOM-every 2mins for 16mins
1st- 5-7 reps Strict Pull-Ups with Tempo
2nd- 12 Alternating Pistol Squats with Tempo
*PU Tempo- 2sec hold at top/ 3sec descent
*Pistols Tempo- 2secs descent/ 1sec hold in bottom
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.
3 Rounds for Time:
-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