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).
1min ankle stretch
1min calf stretch on both legs
1min squat stretch
-30secs of wall ball strict press
-30secs of wall ball front squats
-30secs of wall balls
*DONT PUT THE BALL DOWN!
In 15mins find your:
– 1RM Tempo Front Squat
*Tempo is: 3 secs going down / 1 sec hold in bottom / 2secs at the top
50 Thrusters (45/35)
*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.
Spend 5-10mins working on your Double Unders!