long, unplugged hike and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph options
Training
Saturday, 05.27.17 – Sport
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch clusters, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip Romanian deadlift, 5-5-5, 31X1; 3:00 rest
+
For time in teams of 3 w/only 2 working at a time (and only 1 working at a station at a time):
250 double-unders
2000m row
150 wall balls
+
gun show
Post results to comments.
Saturday, 05.27.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
In teams of 3 w/only 2 working at a time (and only 1 working at each station at a time), complete the following for time in any order:
250 double-unders or 500 single-unders
2000m row
150 wall balls
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.27: 900 only
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
Friday, 05.26.17 – Sport
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean & split jerk, build to a tough but crisp single for the day – no misses, this is not a max
B. Front squat, 4-3-2-1, 40X1; 2:00-3:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 power cleans, 95/65
10 burpees
+
3 rounds not for time:
20 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
Friday, 05.26.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 5-6, 40X1; 2:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 kettlebell swings, moderate load that doable unbroken
10 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
Thursday, 05.25.17 – Sport
long, unplugged hike and/or 30:00-60:00 mobility work