5-9-17

5-9-17

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 of pass thrus

1Min side stretch each side

2x-Partner assisted dead hang stretch

-Then-

6Mins Max

1 Set

-50 Plank Shoulder Taps

-25 Plank Walk Ups

-15 Push-Ups


STRENGTH

Strict Shoulder Press

EMOM-every 2mins for 14mins

10@60%

5@70%

5@75%

3@80%

3@85%

1@90-95%

1@95-100%

Max set unbroken at 80%


WOD

15Min EMOM

1st Min- Max Power Snatches

2nd Min- Max Burpee Over Bar

3rd Min- Rest

__________

RX-95/65

RX+ 115/75


BONUS WORK:

1 Time:

800M Run

30 Banded Good Mornings

30 Slow Controlled GHD Sit Ups (curl outs to parallel! DO NOT touch the ground)

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