Friday WOD – 052716

Rosie

Rosie

Memorial Day Murph and Cookout!
THIS Saturday, May 28th, MURPH @8am, Cookout @ 3pm.
HEATS FOR MURPH! If you are in the 8AM heat, WOD Briefing and Warmup will be at 7:30am! If you are in the 9:15AM heat, WOD Briefing and Warmup will be at 8:45am!
RSVP here for our Cookout.

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. 5x500m Row – Rest 1:1
The goal for these intervals is CONSISTENCY. I don’t want you going balls to the wall on the 1st interval. You should be going about an RPE (Rate of Perceived Exertion) of 8 or 9.

2. 3 Rounds NOT for time:
15 V-Ups
20 Tuck-Ups
30 Hollow Rocks

Performance
WEIGHTLIFTING
1. Snatch Balance: 2RM
2. Hang Snatch: Build to 75%

METCON
Assault Bike: 10 x 60 seconds @ 9
60 seconds moving recovery between sets.

GYMNASTICS
3 Rounds NOT for time:
15 V-Ups
20 Tuck-Ups
30 Hollow Rocks