Tuesday May 31

1) MURPH RECOVERY METCON:

EMOM 30:

Min 1: 12/9 Cal Row (Scale: Same Cals on Bike) (ADV: 15/12 Cal Row)

Min 2: 20 Ground to Overhead w/ Plate (RX: 45/35)

Min 3: 12/9 Cal Bike (ADV: 15/12 Cal Bike)

Min 4: 20 Ab Mat Sit Ups (ADV: 25 Sit Ups)

Min 5: 12 Bodyweight Box Step Ups (6 ea leg) (ADV: 16 Bodyweight Box Step Ups) (8 ea leg)

Min 6: REST

2) Accessory Work (2 Options) (Athletes may chooose either portion at their discretion)

A) If you performed Murph yesterday, spend 10-15 min STRETCHING or if small class, rolling out

B) If you DID NOT perform Murph yesterday and want the additional work, perform the following circuit:

4x each

A) 10-20 Push Ups OR Ring Dips

B) 5-10 Ring Rows OR Strict Pull Ups

*Rest as needed

OPTIONAL WORK:

A) Banded Mobility and Soft Tissue Work 20:00

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD