Murph will be performed at our sister gym in Ocala at 9am. If you are unfamiliar with Murph check this page out: https://btwb.blog/2020/05/08/memorial-day-murph-who-what-why/
Warm-up 800M Run 8 Mountain Climber Burpees 10 Lemon Squeezers 2 Stationary Inch Worms 5 Slow and Low Squats 3 Quad Stretch Toe Touch Each Leg Strength Back Squats Bar Review build up to 75% of 1RM, then perform backsquats starting with 6, increase 2...
Strength Snatch This Empty Bar 3 Stage Snatch with Squat 3 Rounds: Hip x3 Knee x3 Ground/Mid-Shin x3 add weight and build to a working weight for snatches in the WOD Metcon 4 Rounds: 2 Snatches 3 Overhead Squats 2 Burpees Over Bar 8 Toes 2 Bar or Knee...
Warm-up 400M Run 10M Ostrich Walk 10 Beat Swings 5 Stationary Inchworms 10 Knee to Elbow Twists each side 4 Quad Stretch Toe Touch each leg 5 Slow and Low Squats 10 Beat Swings PVC Pipe: Burgener Warm-up Strength The Mighty Deadlift Keeping it light,...
Warm-up 2 Rounds: 60 Jumping Jack 10 Slow and low squats with opening of the hips 10 90/90’s 10 v-ups 10 muscle clean and push press (empty bar or light dumbells) 2 quad stretch toe touch (each leg) Skill Pistols, progressions Your skill level,...