Quote of the Week 5-22-2023
“You don’t have to be great to get started, but you have to get started to be great.”
NEWS
Welcome back friends! Okay…for real. Last call. MURPH.
PROGRAMMING
We are hitting big long sets of 12 this week. 12s take so much out of you- prepare to take your time here and really squeeze the working muscle. We want a full range of motion with tons and tons of tension. TONS- get it? Only one scheduled vested WOD this week but feel free to add a vest any day.
HERE WE GO!
Monday
Strength
RDL Deadlift
12-12-12+
Metcon
6 Rounds
200m Run
10 Air Squats
5 Box Step Ups
Wear A Vest
Tuesday
Strength
DB Strict Press
12-12-12+
Metcon
AMRAP 14
30 Doubles
10 Push-ups
1 C&J (155#/115#)
Wednesday
Strength
DB Row
12-12-12+
Metcon
21 Pull-ups
10 KB SDHP
10 KBS
15 C2B
10 KBS SDHP
10 KBS
9 Bar MU
10 KB SDHP
10 KBS
Thursday
Strength
Front Squat
12-12-12+
Metcon
“Karen”
150 Wallballs
Friday
Strength
Bench Press
12-12-12+
Metcon
50/40 Cal Row
50 DB Sit-ups
50 Box Jumps
50 Ring Dips
*Break Up As Desired*