Thursday 05.17.2018

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  • 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.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of

III. Mobility

Impact/Focus: Weighted & Deadhang Ring Dips
Complete the following workload against a 1:00 clock, for 8 rounds total. Rest :30 between efforts.

I. Weighted Ring Dips x 5-10 reps
II. Strict Ring Dips x 5-10 reps
III. Scaled Ring/Static Dips x 5-10 reps

Notes: Athletes should aim to accomplish the higher end of the goal rep scheme every minute. For athletes performing weighted ring dips, you should only be increasing weight if able to complete 10 reps at the previous weight within a minute. Get some!

Post reps completed to comments.

“10 Commandments”
Complete 10 rounds for time of
10 x DB Snatch (5L/5R)(Alternating)(50/35)
10 x KB Step-up & Overs (24/16kg)(24/20″ box)

Post times to comments.


4 thoughts on “Thursday 05.17.2018”

  1. Ring Dips: 42 reps @ +20# (5 rounds) • 18 reps @ +0# (last 3 rounds).

    “10 Commandments ”: 20:45 Rx.

    (Note: the metcon had been changed to 6 step-up-and-overs per round.)


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