Saturday May 1, 2021

DSC_5471
Rob & Brad


Warmup

4:00 Minutes

:30 Marching on the spot, high knees
6 Worlds Greatest Stretch (total)
36 Flutter Kicks (total)

WOD

OPTION 1.

AMRAP in 12:00 Minutes
20 Reverse Lunges (total)
20 Alt. Chair Step ups (total)
20 Alt. VUps (total)

OPTION 2.
AMRAP in 12:00 Minutes
20 Backpack Reverse Lunges
20 Alt. Chair Stepups
15 Backpack Situps

OPTION 3.
AMRAP in 12:00 Minutes
20 Single DB Reverse Reverse Lunges (50lbs/35lbs)
20 Single DB Box Step ups (total)
20 Alt. VUps


ACCESSORY WORK
3 Rounds
10 Single Leg Hip Bridges (each side)
10 Single Arm DB upright row (each side)
10 Deadbugs
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3 thoughts on “Saturday May 1, 2021

  1. Team JJT ringing in May with Murph

    I did “Mostly” Murph
    1 mile run
    20 rounds of:
    3 strict pull-ups
    10 push-ups
    15 squats
    1 mile run

    14lb vest
    52:19

  2. May Murph for team JJT
    Today I did the full mile bookends, with 15 rounds of 3/10/15 in the middle. Added a band and went to the knees after round 8.

    Round times
    R1 | 10:54 |
    R2 | 01:46 | -548 s
    R3 | 01:28 | -18 s
    R4 | 02:06 | +38 s
    R5 | 01:52 | -14 s
    R6 | 01:59 | +7 s
    R7 | 02:11 | +12 s
    R8 | 01:55 | -16 s
    R9 | 01:57 | +2 s
    R10 | 01:45 | -12 s
    R11 | 01:32 | -13 s
    R12 | 02:03 | +31 s
    R13 | 01:42 | -21 s
    R14 | 01:43 | +1 s
    R15 | 01:37 | -6 s
    R16 | 01:36 | -1 s
    R17 | 14:13 | +757 s

  3. Option 3 15 lb DB
    3 rounds plus 20 reverse lunges and 20 box step ups. Don’t usually workout in between night shifts but it felt good! Especially with the sun shining!

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