ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Power Snatch Balance
III. Mobility
Impact/Focus: Ring Dips Training
Complete one of the following training options for Ring Dips every :30 for 10 rounds. Rest :30 between efforts.
I. Max Reps x Strict Ring Dips
II. Max Reps x Scaled Ring/Static Dips
Post reps completed to comments.
“Rabbit Hole”
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)
Post rounds/reps completed to comments.
63 mod
2+9
2+2
55#
“Ring Dips” : 82
“Rabbit Hole” : 3/2+5 @ 75#
Ring Dips: I (strict) 67.
“Rabbit Hole”: 3+6 • 3+3 Rx.
Ring Dips: I (strict) 35 reps
Rabbit Hole: 2+14/2+4 (65#)