5-8-18

5-8-18

COMMUNITY WOD SATURDAY AT 9AM!!!

EVERYONE IS FREE! BRING YOUR FRIENDS!


WARM-UP

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)


STRENGTH

EMOM-every 3mins for 15Mins

Pausing Deadlifts

-5 Reps

***(Pauses- 2sec Above The Knee / 3sec At the Hip / Control the weight to the Ground)

**Goal 60-70%

**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!


WOD

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

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