5-8-17

5-8-17

DONT FORGET OUR SEPCIAL EVENTS COMING UP!!!

May 20th- Saturday HERO Hopper Wod for Armed Forces Day @9am

May 27th- Memorial Day Murph, starts at 9am- 2 Heats! BBQ after

May 29th- Open Gym from 9-11am, closed for the rest of the day in observance of Memorial Day


THIS WEEKS NUTRITION CHALLENGE!!!

-Make a healthy breakfast right within 30mins of waking everyday

-Take a post workout protein shake within 30mins of training everyday

-Drink at least half your bodyweight in Oz. of water per day (you can add another 12oz for every pound lost during workouts too).


WARM-UP

1min ankle stretch

1min calf stretch on both legs

1min squat stretch

-then-

3 Sets

-30secs of wall ball strict press

-30secs of wall ball front squats

-30secs of wall balls

*DONT PUT THE BALL DOWN!


STRENGTH

In 15mins find your:

– 1RM Tempo Front Squat

*Tempo is: 3 secs going down / 1 sec hold in bottom / 2secs at the top


WOD

“Jackie”

For Time:

1000M Row

50 Thrusters (45/35)

30 Pull-Ups

_______________

*There is no RX+ on this today…it is a benchmark wod to test your improvement. What we can judge is what constitutes a RX/RX+ athlete as far as physical and MENTAL performance.

-RX athletes aim for under 12mins. Athletes should aim for a row around 4-4:30mins/ 1-2 times putting the bar down/ and sets of 5-10 pull-ups at a minimum.

-RX+ athletes should be under 8mins. Athletes should aim for a 3:30-4min row/ not put the bar down at all/ and go sets of 15on the pull-ups at a minimum.


BONUS WORK:

Spend 5-10mins working on your Double Unders!

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