Monday 05.22.2023

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Dumbbell Benchin’ to the risin’ sunnnnnnn (insert music notes for theatrics here*) … Well played, 530.

HERO WOD “MURPH” IS THIS COMING SATURDAY! HEATS TENTATIVELY PLANNED FOR 920 & 1020AM (Open at 9am for pre slay activities)

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Posterior Chain, Front Rack & Shoulder/T-spine Drills)
**or Coach’s Choice**

Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.

Every 2:00 x 7 Rounds Total
Front Squat x 2-2-2-2-2-2-2

Notes: Use as many sets/rounds on the clock as needed to build to the best/heaviest 2 rep fr the day. Peaking before the final round = do it again better for the remaining efforts or drop sets of 5 reps @ 80% of best 2 rep for the day (sprinkle in a :01 hold on the last two reps; the legs will it…).

Post scores to comments.

3 Rounds for time of
Run 400m
25 x Wallball
15 x Pull-ups

Notes: Scaled Pull-up movements at 15/20 reps on the day based on individual athlete friskiness level. Oh, the name? Well … I mean it’s Pull-ups, Running & Wallball all tightly packed into a neatly humorous WOD name. Pun intended.

Post scores to comments.

Samy Daghir

1 thought on “Monday 05.22.2023”

  1. Impact/Focus: Front Squat Doubles

    Banded strict

    Heheh punball, good one ????????


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