WOD: Tuesday 240528
• 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