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Competitive Fitness 05.27.15

27
May

Competitive Fitness 05.27.15

**Reminder** Thursday, May 28th, at 5;30pm we will be having girls night at the gym, don’t miss out.

Don’t forget to sign up for our Summer Challenge.

Prep Work
2X10 PVC Pass T’s
2X30 Table top stretch
2X30 Couch stretch

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Anchored Weighted sit ups X 20 (Grab a metal plate or DB and keep it on your chest)
Rest as needed

Cool Down
Mobility
Post results

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1 Response

  1. Sandra

    Workout of the Day
    A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed

    Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.
    Stayed at 155 hip still unhappy

    C.
    Five sets for times of:
    Row 500 Meters
    7/5 Muscle-Ups
    7 Overhead Squats (105, 115 2 rounds, last 2 rounds 120 lbs)
    Rest 3 minute
    42:45
    ••thank you margo for talking to me in the back ground. And judith. i should have pushed up to 135. I always think im weaker than i am.

    My rows were 2min used green band for bar mu

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