5-3-18

5-3-18

COME SATURDAY MORNING FOR OUR “MUSCLES AND MARGARITAS WOD” FOR CINCO DE MAYO!!!

-We start at 9am, we will have Margaritas, Micheladas, and Breakfast Tacos for Post Workout!

-Wear Red, White, and Green!


WARM-UP

EMOM-every minute for 8mins

1st- Row/Bike 35secs (increase speed each set)

2nd- 40secs of Good Mornings (pipe or bar)


STRENGTH

Tempo Deadlifts (any grip)

5 Sets X 3 Reps

*TEMPO- 3secs Up/ 2sec Pause/ 3secs Down

*Go heavier than last week on the sets of 5, goal should be 65-75% of your 1RM Deadlift. Dont take your hands off the bar the entire set, rest on the ground no more than 3-5 seconds then liftoff for the next rep!


WOD

EMOM-every minute for 20Mins

1st- L-Sit Ovhd Plate Hold (as heavy as possible)

2nd- Single Leg Hip Extension Hold- Right Leg (plate on your lap if able)

3rd- Weighted Plank Hold (as heavy as possible)

4th- Single Leg Hip Extension Hold- Left Leg

____________

RX- 30sec Holds

RX+ 40sec Holds


MURPH PREP BONUS WORK

-4 SETS X 400M RUN (Rest 1:1)

Add Comment

Your email address will not be published. Required fields are marked *