Sport: Monday, May 13th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge

Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Hip Thrusts – Tempo (1-3-1)

Start at a moderate weight. Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.

2) 10 minute AMRAP:

15 Hang Power Cleans 95/65

30 Double-unders


Extra Work:

3) Hip Extension: 75 reps

Break-up as needed.

4) Row: 20 x 250m

Rest 1 minute between intervals. Hard, but consistent efforts.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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