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!
EMOM-every minute for 8mins
1st- Row/Bike 35secs (increase speed each set)
2nd- 40secs of Good Mornings (pipe or bar)
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!
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)