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All posts for the month May, 2019
Reminder that Monday, 5/27 is Memorial Day “Murph”
We will be running heats at 8am and 10am.
I’ll throw up a sign up on the WB but if you don’t get in to sign up just show up!
All kinds of scaling options will be provided
WOD:
EMOM x 18
1st min: 12 Toes2Bar
2nd min: 15/10 Calorie Bike
3rd min: 50′ Sandbag Lunge (50/35)
WOD:
Option 1:
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1000m Row
Option 2:
1000m Row
20 DB Turkish Get-Ups (50/35)(35/20)
5 Rounds of “Cindy”
“Cindy” – 5 pull-ups, 10 push-ups, 15 squats
10 Turkish Get-Ups each arm (20 total)(video)
WOD:
3 Sets
500m row
400m Run
*rest 3 mins between sets*
Murph is coming!!
Post WOD:
Teams of 2
3-5 RoundsĀ
5 Burpee V-Ups (each)(one partner hollow holds while the other does 5 burpees over them, after each jump over the hollow holder does a v-up)
:30 Hanging Tuck Hold/ :30 HS Hold (partners both holding at different stations then switch once :30 is up)