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Extra Credit 5.20.19

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Monday 5.20.19

WOD: “7 – 10 Split”

Extra Credit:
3 Rounds (:40 on / :20 off):
– D-Ball Front Hold
– Ring FLR Hold
– Ab-Mat Sit-ups

Tuesday 5.21.19

WOD: “BlackJack”


Extra Credit:
* Today is CFPB Benchmark “Blackjack” – there will be no extra work so that you can focus your full energy towards that. You may choose a recovery bike and some Crossover Symmetry after to help recover for “Murph” this weekend.

Wednesday 5.22.19

WOD: “Flipping Out”

Extra Credit:
10 min EMOM:
1 Squat Clean @ 70-75% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. We will be building in percentages throughout the next couple of weeks. You can perform this WOD outside on the rubber if you wish. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.  

Thursday 5.23.19

Rest Day / Active Recovery

Friday 5.24.19

WOD: “Can’t Sit Still”


Extra Credit:
1 Round:
Crossover Symmetry ‘Recovery’ Protocol

… then

2 Rounds:
2 minute Cal Bike Erg
– :20 second Rest –
2 minute Cal Ski Erg
– :20 second Rest –
2 minute Cal Row
– :20 second Rest

* This should be performed at a slow conversational pace, and a way to flush the body before Hero WOD “Murph” tomorrow.

Saturday 5.25.19 – MURPH EVENT SCHEDULE TODAY – COMBINED CF AND BF CLASSES TODAY AT 5:30, 7, 8:30, AND 10 AM ONLY

WOD: “MURPH”