7am "Murph"

7 am “Murph”

10 am "Murph"

10 am “Murph”

 

WOD for Tuesday, May 28

WODs at 6, 8:30 & 11:45 am and 5:15, & 6:30 pm
Boot Camp at 6 & 7 am
Foundations from 
7:30 to 9 pm

Congratulations to all of you who completed “Murph” yesterday. You might be, well, somewhat sore today. You may want to treat today as an active recovery day. Focus on mobility and improving flexibility. You can also complete today’s WOD!

Strength
Dead-lifts
Complete 3 sets of 20 reps

That’s a total of 60 reps, so the weight is going to feel heavy. Complete sets at 40, 45, and 50% of 1RM. More experienced athletes may complete sets at heavier percentages. Be sure to discuss with your coach before doing so.

Conditioning
11-min AMRAP
50m DB/KB 1-armed waiter’s carry, alternating arms each round
11 burpees

Start with the kettle bell or dumbbell on the ground. Clean & jerk or snatch the KB or DB overhead with either your right or left hand. Keeping your shoulder active and your elbow locked, walk or run 50m. Carefully place the KB or DB on the ground — no dropping! — and complete 11 burpees. Remember to alternate arms each round.

We’ll likely complete the conditioning outside.

This is going to be fun!