S&C Deadlift 10,8,5,3,3,3 [2min between sets] [rest 5min] 4min continous running clock Hollow Rock - Superman *Goal is to stay under ‘tension’ for the entire 4min. Roll back and forth from one position to the other as form begins to break. Endurance Hill Repeats Run - 2x 1200m with 8-10% grade, 2min rest between efforts … Continue reading Tuesday 11.05.31
“Murph” For time: Run 1mile 100 Pull Ups 200 Sit Ups 300 Air Squats Run 1mile *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Make up a missed WOD, get rest. Monday is Memorial Day! Reminder, we will only be holding a 9am WOD on Monday. So plan to hang out and cheer on anyone running in later heats while enjoying a nice post workout treat. Endurance Tempo 80-90% - 1st half will be at 80% effort, 2nd half … Continue reading Saturday 11.05.28