Warm Up: Get Your Chili Warm 8min WAMRAP :15 Hollow and Arch Hold 10 Kip / Kipping Practice 10 DB Push Press (Build to working weight)
WOD: 400m Run 12 DB Push Press 12 Pull-ups 300m Run 12 DB Push Press 12 Pull-ups 200m Run 12 DB Push Press 12 Pull-ups 100m Run 12 DB Push Press 12 Pull-ups 200m Run 12 DB Push Press 12 Pull-ups 300m Run 12 DB Push Press 12 Pull-ups 400m Run
Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.
Warm Up: Rack Mobility 3rds PA Clean Warmup (Build to starting weight) 25 Double Unders / Practice
Strength: Power Clean All Levels: 6min EMOM – Oly Complex 3 Hang Cleans – 2 Power Cleans – 1 Squat Clean *Add weight each minute*
WOD: “Everest” 8min AMRAP 30 Power Cleans (95/65) 60 Double Unders (3:1) 20 Power Cleans (135/95) 40 Double Unders MR Power Cleans (165/115)
Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you.
*For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can go as hard as they feel necessary. In short – be smart*
Warm Up: Get Your Chili Warm Hip/Shoulder DROM WOD Setup
24min EMOM Min 1: Calorie Row Min 2: KBS – Russian (AHAP) Min 3: Situps Min 4: DB Push Press (Moderate)