Wednesday, May 27

announcements

• This week, we’re going to detour our normal programming and focus on recovery and strength with a “Rebuild” (functional bodybuilding) emphasis. This is a small shift, and I plan to go back to our normal programming next week, but I want to make it easier for folks to recover after “Murph” and shift our focus to tempo and to vary our strength work. Enjoy!

• Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!

Warmup:

3 Sets

15 Banded Hip Thrust + 20sec Isometric Hold at Top

-rest 30sec-

8-10 KB Loaded Jefferson Curl Light

-rest 30sec-

30sec High Knees Jump Rope (Single Unders)

-rest as needed-

Strength:

Chainsaw Row: 20X2; 8-10/arm; rest

75sec x 3 Sets

Strict Bar Dips: 2020; 10-12reps; rest 75sec

x 3 Sets

WOD:

Every 5 minutes x 4 sets:

45sec Continuous DB Farmers Carry TOUGH Weight

15/12 Cal Assault Bike

12 Supine Toes to Bar 3sec lowering

9 Box Jump Step Down 30/24"

Finisher (if time):

400 m Run (70-80% pace)

Mobility:

Cobra and Cat/Cow

Pigeon or Fig 4 lay back (1:00/each R and L)