UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.
Hang Clean 2-2-2-2-2
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Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 2-2-2-2-2 (work to 90% 1RM)
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WOD
5-10:00 Metabolic Conditioning
“Hang Clean”: 135#
“OHS 2’s”: 80#
Met Con:
I. Tabata Push-ups : 21-6.5 (Ha Ha).
II. Tabata kCal Row: 310/142/214 avg.
Hang clean: 195#×2.
Overhead squat: 165#×2.
Tabata: 9/15; 273/340.
Hang Cleans: 90×2 (PR)
Overhead Squats: 65×2 (PR)
Tabata: 4/10, 148/207
Hang Clean: 165#x2
OHS: 145#x2
Tabata:
Push-ups- 10/4
Row: 282/193