WOD | TUESDAY | 05.30.2017
QUESTION OF THE DAY (QOD):
Whats your favorite Hero WOD?
post your answer in the comments below!
submit your QOD suggestions to your coach or comment below!
METCON: "MAKE-UP MURPH"
FOR TIME: (for those that missed it)
1mi. run
100 pullups
200 pushups
300 squats
1mi. run
just kidding!!! HAHAHA!!!
W/U CONDITIONING:
Burgener warm-up with PVC
additional w/u coach's choice
STRENGTH:
Strength Complex
snatch pull + squat snatch + hang squat snatch + snatch balance
1-1-1-1-1-1-1
complete all movements for each set
NOTE: increase weight for each set and maintain good form.
METCON:
5RFT:
400m run
10 power cleans 135/95
10 wallballs 20/14
10 HSPU's
(EXTRA CREDIT: go heavy 155/105 and/or strict HSPU's)
POST WOD ACCESSORY:
TABATA: russian twists & bicycle kicks
TABATA: plank hold & mountain climbers
100 GHD sit-ups
- Post results to comments
