UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed (3 sets x 3 reps per arm) before completing the following workload.
Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)
Post loads to comments.
“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpees (6″target)
Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)
Post scores to comments.
Pull-up AND burpees!?
woohoo! 😀
28Kg TGU
WOD: 10:56 (Rx+ C2B)
TGU 24Kg
No Way Out 16:39 Rx +
“TGU” : 20kg – which is a PR (last time only Right arm)
“No Way Out”: 10:54 Rx !
thanks to Coach Kerri egging me on !!
TGU: 28kg PR (only got left arm last time)
“No Way Out”: 10:55 Rx’d