COMMUNITY WOD SATURDAY AT 9AM!!!
EVERYONE IS FREE! BRING YOUR FRIENDS!
EMOM-every min for 9mins
1st Min-30sec Single Leg Floor Hip Extension (R-30/ L-30)
2nd Min- 60sec Superman Ext Presses (use weight if able)
3rd Min- 30sec of Russian KB Swings (moderate)
EMOM-every 3mins for 15Mins
***(Pauses- 2sec Above The Knee / 3sec At the Hip / Control the weight to the Ground)
**Although there is no certain pause designated for when youre on the ground make sure you come to a full stop, reset, and then go again…..dont rush!
EMOM-every min for 15mins
1st- 35sec Max Wall Ball Russian Twists (20/14) (+30/20)
2nd- 35sec Max Hang Slam Ball Clean to Overhead (60/40) (+70/50)
3rd- 35sec Max Cal Row
*All weights should be tough but aim for continuous movement….you should not have to stop on the russian twists!
*On the hang you will go down to the knee in a sumo style position before coming up to clean the ball.
*Pace it out to where youre trying to increase your calories and reps each round!
MURPH PREP BONUS WORK
-400M Plate Pinch Farmer Walk
Men- use a 15+10lb plate in each hand
Women- 10+ 10lb