A huge shout out to this guy who has been an enormous help trying MacGyver the outside rig in time for Murph. He truly cares about this community and is willing to drop everything and lend a hand. Please make sure you let him know how much we appreciate his hard work when you see him.
Also, if you don’t know what I am talking about when I say Murph, please make sure you familiarize yourself on the Facebook event page. If you don’t know what I am talking about when I say MacGyver, then I feel terrible for you. Good thing there is an amazing online database. Here
Warm-up
Relay Race
The class will be split into 2 groups. This relay race will be completed in a congo line format. When teammate is done with a station you may begin. 3 heats.
Station 1:
KB firing line
Station 2:
10 Air Squats onto a med ball
Station 3:
10 Slam Balls
Station 4:
10 Sit Ups
Mobility
30 elbow Rotation each side
1min shoulder pretzel stretch each side – use band (not towel) if athletes can’t reach
1min of seated elbow pull downs each side
Strength
A1. Push press – 6×3 between 80 and 90% effort for each set
A2. Pull-ups/C2B/Muscle ups – 3 to 8 reps
*these pull sessions are really important to strength building and shoulder health. We should be staying as strict as possible and fighting to complete the hardest version of the progression you can.
WOD
“Pretty Bird”
3 min AMRAP
500/400m row
ME burpee box jump overs (24/20#)
Rest 1:00, 4 rounds
Cool Down
Coaches choice
