Tuesday 160607

Murp Twins

Murph Twins…Emily and Mindy

Go Dough Orders have arrived. For those of  you who placed an order they will be sorted and ready for you to pick up tomorrow. A few extra’s were ordered for those of you who missed out and now wish you would have ordered. 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength and Accessory Skill work
Front squat
1×5@50%
1×5@60%
1×5@65%
2×5@70%
Work Pull up skill in-between sets.
Pull ups-3×4  of:
RX: Strict +Kipping + Butterfly  “stay on bar”
Progression: Strict  ang Kipping

B
WOD

30 Med Ball Cleans 30/20, 20/14, 14/10
30 Burpees
30 Pull Ups
20 Med Ball Cleans 30/20, 20/14, 14/10
20 Burpees
20 Pull Ups
10 Med Ball Cleans 30/20, 20/14, 14/10
10 Burpees
10 Pull Ups

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work:
Overhead Dumbbell Tricep Extensions
3 sets 8-10 reps
Gymnastic Crunches Progression: For total reps. 3x max effort gymnastics crunches.
Heels, head and arms can never touch the ground during work.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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