WOD – Mon, Jul 24
Murph TShirts – if you have not PAID for your tshirt, please do so asap on the kiosk. The shirts were NOT charged to you, you need to use the kiosk
Warm-up
Jenny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
https://www.wodconnect.com/workouts/jenny
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
https://www.wodconnect.com/workouts/jenny
INTERMADIATE
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
BEGINNER
AMRAP in 20 minutes
20 Overhead Squats (15/PVCr)
20 Back Squats
200 meter Run
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS RECOVERY AFTER TRAINING!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Banded shoulder emphasis
Across gym..
High steps + 5 burpees
Pogo jumps + 10 squats 3-1-1 tempo
Gate openers + 5 burpees
Spider + 10 squats 3-1-1 tempo
“DO NOT DROP A EMPTY BAR”
2 Sets of:
10 OHS
10 Back squats
100m run