WOD: Tuesday 240528

Hope y’all aren’t too sore after Murph. Don’t have to do it again until next year.

• Coaching Notes

Today is known as “The Day After Murph,” which usually encompasses a good amount of soreness and stiff bodies. This means we really should move and hit full body range of motion work with the emphasis on targeting opposing muscle groups to help things loosen up from yesterday. This means that we are flushing the legs a bit on the echo bike, then moving into posterior chain work with the Deadlift as the quads are going to be more beat up from yesterday, and then tackling some sit-ups to work on a little flexion as that is a movement pattern we really didn’t tackle yesterday. The overall flow and idea here is to keep the intensity down a bit for anyone that did Murph, but for those that didn’t they can push the pace and still get a quality workout in.

primer:

5 rounds for quality of:

5 Pause Glute Bridges

10 Alternating Hollow Knee Tucks

10 Plank Knee-to-elbows

metcon: "Panic at the Disco"

5 rounds, 3 mins each, for max reps of:

11/8 Bike Calories

8 Deadlifts, 185/125 lbs

8 AbMat Sit-ups

13/11 Bike Calories

10 Deadlifts, 185/125 lbs

10 AbMat Sit-ups

15/13 Bike Calories

12 Deadlifts, 185/125 lbs

12 AbMat Sit-ups ...

Continue adding 2 reps (3 cal bike) each round to each movement until time expires.

Rest 1 mins between each cycle. For each cycle continue the AMRAP.

Accessories:

3 rounds for quality of:

10 Prone YTWs

15 Banded Russian Kettlebell Swings, pick load

Sorenson Hold, 45 secs