WOD - Mo 31.05.21

Aktualisiert: Mai 31

This week is the last week from the first circle after the lockdown. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week.

If you are not able to train for the 1 rep maxes this week be shure you are testing at least the 1 rep max Deadlift and Back Squat in the open gym or after a wod during this week.


And book Murph Day in events.


WARM UP


For quality:


Walking Samson With Twist, 30 secs

Downdog Hold, 30 secs

Bodyweight Good Morning, 30 secs

Alternating Lunge, 30 secs

Push-up to Down Dog, 30 secs

Good Morning Hold, 30 secs

Jumping Lunge, 30 secs

Push-up, 30 secs

Barbell Good Morning, 30 secs


STRENGTH


Deadlift : 1 Rep Max

Record your best Deadlift 1 rep max lift.


Only include the heaviest 1 rep, do not include sets prior to it.


METCON

This is a redo from Mo 19.04.21

Check out your last score and hit it.


Air Force

For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High-pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs


Every 1 min (starting at 0:00) complete:

4 Burpees


Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.


COOL DOWN


For quality:

Supine Spinal Twist, 2 mins

Sphinx Pose, 2 mins

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