We are starting the Wendler strength cycle on Thursday. (See post from yesterday below.) Many of you were able to make it in and get most if not all of your max lifts in yesterday (Sunday). Tomorrow and Tuesday will be used for anyone that has not gotten there max lifts in. For those that have them already...tomorrows WOD is as follows.
Warmup: The general warmup from the board and run prep as well as any mobility/foam roller/lacrosse ball work.
Half Murph:
Run 800 Meters
50 pullups
100 pushups
150 airsquats
Run 800 Meters
Pullups, pushups and airsquats can be partitioned any way you like...you may go straight through or do 10 - 20 - 30 or most people find that doing 5 - 10 - 15 is the best method.
Most will finish this WOD in somewhere between 15 and 30 minutes.
***Before or afterwards...you need to do complete 50 back extensions. ***
Warmup: The general warmup from the board and run prep as well as any mobility/foam roller/lacrosse ball work.
Half Murph:
Run 800 Meters
50 pullups
100 pushups
150 airsquats
Run 800 Meters
Pullups, pushups and airsquats can be partitioned any way you like...you may go straight through or do 10 - 20 - 30 or most people find that doing 5 - 10 - 15 is the best method.
Most will finish this WOD in somewhere between 15 and 30 minutes.
***Before or afterwards...you need to do complete 50 back extensions. ***
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