That time coach Nelly couldn’t think of a blog title…
Hey friends!
It was great to see so many of your smiling faces for Monday’s modified Memorial Day Murph WOD. It was just what I needed! Special thanks to Coach Michael for being the man behind what we all know must be an elaborate camera set-up week after week. We appreciate you and Judgy Bunny!
For today’s work you’ll have a quick strength piece where you’ll complete 3 sets of 8-10 table rows resting 1 min between sets. Then you’ll have the pleasure of getting after this 12 minute AMRAP that includes single arm clean and jerks from the hang position, burpees over your weighted object and single leg V-ups. Fun!
I’m sure by now you’ve tested all the possible weighted objects you can think of and have picked one or two favorites. If you have a Kettlebell or dumbbell at home, great! Use it!! Else consider a weighted backpack, a detergent bottle, a gallon water bottle, or get creative! Maybe you haven’t actually tested all the options yet?!?! And most importantly, remember to warm-up!! Pick a few of your favorite stretches and warm-up movements. Warm-up those shoulders, wrists, hips, knees, all the things!! And don’t forget to let us know how you did!
3 sets:
8-10 table rows
Rest 1 min between sets
AMRAP 12
8 S.A. hang clean and jerks (4 R, 4L)
8 lateral burpees over object
10 single leg V-ups
Single leg V-ups demo:
https://www.youtube.com/watch?v=RA9nGJVwtJ4
6+5
Surprisingly the single leg v-ups took the most breath.
I did negative pullups rather than table rows.
Been a while! Been doing lots of rowing, but…
3×10 ring rows
WoD: modified:
10 SA cleans (no height for jerks)
8 burpees
6 strict knee tucks
6 + 15
4+ 14 with a 35# KB.
I also used the same KB to do 8 bent over rows (per arm) for the strength portion.
My hamstrings are screaming after those good mornings yesterday; that was a surprise!
4 rounds with a 24K bell and 3 sets of 8 pull-ups.
5 + 18 with 30# DB!
5+24 with 20# dumbbell. Agree that V-ups we’re where I ran short of breath – but maybe it was a little too easy to lie on my back and try to catch my breath!