Schedule Update
We will not be running Murph on St Patrick’s Day this year. We are going to push to Memorial Day in hope that we will be able to get more people on the pull up structure at that time. We do still plan to run a Hero WOD – “Schmalls” – on Wednesday
Warm-up
-Row 250m Legs and Lean Only
-Row 250m Arms Only
-Row 250m Entire Body
-10 Plank Ups Over the Barbell
-10 Push Ups
-10 Hamstring Curls on the Erg
-10 Strict Press
Row 500m – entire Body
10 Plank Ups Over the Barbell
10 Push Ups
10 Hamstring Curls on the Erg
10 Strict Press
Mobility
Hamstring Rolling
Hamstring Stretch
Strength
E2MOM12
Deadlift – Based on Recent 1 RM
5 Reps @ 55%
5 Reps @ 60%
4 Reps @ 65%
3 reps @ 75%
2 Reps @ 80%
1 Rep @ 90%
-1 Rep is not meant to be a max
WOD
500m Row
21 Shoulder to Overhead 135|95
500m Row
15 Shoulder to Overhead
500m Row
9 Shoulder to Overhead
Level 2 – 115|75
Level 1 – 95|45
ADV- Move faster
Extra Work
30 – 20 – 10
Cals Ski
x10 ft Sandbag Hug Carry 140|90*
*300Ft – 200Ft – 100ft – the length from platform to platform down and back in Southie Green is 100ft