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.
“Punball”
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.
Impact/Focus: Front Squat Doubles
120lbs
“Punball”
19:44
Banded strict
Notes:
Heheh punball, good one ????????