Friday 6/17
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
2 Rounds
1:00 Jog
25 Single Under
12-16 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm High Pull R/L
10 Single Arm Press
-Then-
Build to Clean and Jerk weight (205/135).
1:00 Jog
25 Single Under
12-16 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm High Pull R/L
10 Single Arm Press
-Then-
Build to Clean and Jerk weight (205/135).
1 Set (at workout pace):
12 double-unders
4 toes to bar
1 clean and jerks (at workout weight)
Metcon
Eva Robb Elementary Uvalde, TX (Time)
5 Rounds for time:
24 Double unders
19 Toes to bar
2 Clean and jerks (205/135)
400m Run
24 Double unders
19 Toes to bar
2 Clean and jerks (205/135)
400m Run
5th – Month
24th – Day
19- Students who lost their lives
2- Teachers who lost their lives
Finisher
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Tricep Dips
12 Standing Alternating DB Hammer Curl (each side)
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction) (laying on back, feet together)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Tricep Dips
12 Standing Alternating DB Hammer Curl (each side)
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction) (laying on back, feet together)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
Post Workout Mobility
2:00 Couch Stretch (each side)
1:00 Corpse Pose
1:00 Corpse Pose
The last WOD Eva ever did was "Gui", on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished "Gui" as we all cheered her on.
It is her husband, Ruben, and daughter, Addy Ruiz, desire to create a hero WOD and do it in her honor, so we are doing this workout in Eva’s honor today.