Thursday- May 23rd

May 23, 2019

  Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Alternating Reverse Lunge x 20

         *KB Swing x 10

 

 

 

A. 3 sets of:

– Weighted Box Step-Ups x 8 reps @ 2111 (EACH leg- farmer carry hold)
– Single-Arm Dumbbell Row x 8 reps each @ 2111
– Ab-Wheel Roll-Outs or Supine Leg Lowers x 12-15 reps​ (slow and controlled)

 

 

B. “Wreckless”

For Time:

27-21-15-9:

Toes to Bar    (GHD Sit-ups or V-ups)

 

*After Each Round:

30/20 Calorie Bike

50′ Front Rack Wreck Bag Lunge (50/35)    (Front Rack Barbell or Goblet Kettlebell)

 

 

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

 

 

 

 

**MEMORIAL DAY "MURPH"- Monday 5/27 @8:00 am  (open workout!)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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