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Thursday, May 20, 2021

Warmup:

12-15 Minute Athlete Specific Warmup

Bodybuilding:

Sumo Deadlifts: 5-4-3-2-1

*Superset: 10 Skull Crushers

Note: Build in weight across sets of sumo deadlift. Maintain a tight back. Let’s move some weight!

WOD:

For Time:

5 Rope Climbs

50 AbMat Sit-ups

25 Back Squats

50 AbMat Sit-ups

5 Rope Climbs

Rx+: 185/125

Rx: 135/95

Intermediate: 115/85

Beginner: 85/65

Note: Nice little challenging piece with core, gymnastics, and strength thrown in. Try to break the back squats up into at minimum sets of 5. You may take the barbell out of the rack. 

Cooldown:

Stretching

OR

MURPH Training 50%

50% MURPH
Break up however you like:
Run Block
50 pull-ups
100 push-ups
150 squats
Run Block

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