WORKOUT OF THE DAY, MAY 29TH 2018


Published May 28, 2018


Thanks to all that joined us for Murph yesterday.  6am Dawn patrol were the first to knock it out!!

5am OPEN GYM Tuesday and Friday this week!!!

 

STRENGTH:

#good mornings

4 sets of 8 reps

Today is not about loading, and more about sound range of motion and technique. This is a movement we have not commonly trained under loading – so let’s build steadily. Just for reference, to build to 30-40% of our 1RM Back Squat is a strong place to be. But again, technique over loads today.

WOD:

#jelly belly

50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts (275/185lbs)  Approx 60% of 1RM 

40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts

30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts

20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts

10 Sit-Ups, 4 Cal Assault Bike, 2 Deadlifts

*If Rowing, complete 25,20,15,10, 5 Cal

**If Running, 400m, 300m, 200m, 100m, 100m

CASHOUT:

400m Sled Drag (Rx Bodyweight)


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