May 29th! On Memorial Day we shall be participating in the Hero WOD, “Murph”
Please join us in Hadley, and mark your calendars!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders. Try Triple under practice if you can do 100 doubles Unbroken (5 min)
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Kettlebell swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
Renegade Manbreaker, Russian Twist, OH or 1-arm Suitcase Walking Lunge, DB Snatch, 1 Arm Farmers Carry (10 min)
4. “The Year of the Dumbbell”
Dumbbell Russian Twist 50/35 (1 DB)
Dumbbell Overhead Walking Lunges 50/35 (1 DB)
Dumbbell Snatch (alternating) 70/50
10m 1 Arm DB Farmers Carry 70/50
*Athletes start at different stations and rotate after each rest period. Score is total reps per amrap. https://www.youtube.com/watch?v=DiwAW3g_750, https://www.youtube.com/watch?v=z_E0ghbrx3A
LII: 1-arm Suitcase Walking Lunges if you lack overhead stability or mobility. If you do not have unassisted push-ups then push up from your knees for man breakers.Scale DB weight as appropriate for each exercise.
Russian Twist, unweighted if necessary