5.21.2021
Warm-up
[3-15:00]
2 Rounds (AMRAP 10:00)
20 Alternating reverse lunges
10 Goblet Squats
6 Single Leg Crossbody RDLs (each side)
6 Single Arm DB Upright Row (each side)
6 SA DB Press + 25ft Carry (each side)
6 SA DB Thruster (each side)
Specific Prep
[15-25:00]
Sumo DL High Pull – "Extend legs before pulling with arms
PREP
5 Sumo Deadlifts
5 Sumo Deadlifts high pulls
Thruster – Extend legs before pushing with arms
Prep
5 front Squats
5 Push Press
5 Thrusters
+
Build to workout weight
Metcon
[25-55:00]
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24"
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
GOALS/STIMULUS
• CC: THRESHOLD/PUSH
• Today is a Hero WOD, so let’s keep that in mind for the first couple rounds. Pace these rounds up front in a way you see yourself tacking the last round.
• Barbell weight should allow for unbroken sets on both movements for all 5 rounds
LET'S sub in 500m row if weather does not allow running
Wood (BUILD) (Time)
5 rounds
Run 400m
10 Burpee Box Step Ups (24/20)
10 KB Sumo Deadlift High Pulls (45/25)
10 Thrusters (45/35)
REST 1:00 after each round
Cool Down/Stretch
After class: Mobility
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
MURPH Prep
MURPH PREP #19 (Time)
Weight Vest Training (5)
10 sets of: in 90 seconds complete one round of Pull ups + Push Ups + Air Squats
Rep scheme :
Pull Ups: 3-3-3-3-3 / Rest / 3-3-3-3-3
Push Ups: 6-6-6-6-6 / Rest / 6-6-6-6-6
Squats: 9-9-9-9-9 / Rest / 9-9-9-9-9
**Alternate for those going for Murph unpartitioned:
WITH weight vest on:
50-75 pull ups
100-150 push ups
150-200 air squats
*Use this session to start playing with how you will break up reps and how long you need to rest between sets.
NOTES:
You will complete 10 total intervals; each is 90s to complete the set of work
So each round will look like this:
[0:00-1:30] 3 pull ups + 6 Push Ups + 9 Air Squats
[1:30-3:00] 3 pull ups + 6 Push Ups + 9 Air Squats
[3:00-4:30] 3 pull ups + 6 Push Ups + 9 Air Squats
[4:30-6:00] 3 pull ups + 6 Push Ups + 9 Air Squats
[6:00-7:30] 3 pull ups + 6 Push Ups + 9 Air Squats
[7:30-9:00] REST (optional)
[9:00-10:30] 3 pull ups + 6 Push Ups + 9 Air Squats
[10:30-12:00] 3 pull ups + 6 Push Ups + 9 Air Squats
[12:00-13:30] 3 pull ups + 6 Push Ups + 9 Air Squats
[13:30-15:00] 3 pull ups + 6 Push Ups + 9 Air Squats
[15:00-16:30] 3 pull ups + 6 Push Ups + 9 Air Squats
