Harpoon 5 Miler
Join us for our next Sunday Runday Funday! The Harpoon 5 Miler is coming up and you don’t want to miss it. This race is right in Southie and benefits The Angel Fund for ALS research. The race is Sunday May 22nd. This sells out quickly so don’t sleep on registration. For more information and to register Click HERE!
Warm-up
E3MOM 6
12/10 Calorie Bike*
15 Med Ball Thrusters
AMRAP
Med Ball Deathmarch
12/10 Calorie Bike
15 Med Ball Push-Press To Target
AMRAP
Box Squat with Med Ball in front rack**
Strength
EMOM10
Box squat
2 Reps
*These are intended to be done at 55-70% focusing on bar speed exploding out from the bottom position. Add chains where able.
WOD (18 Minute Cap)
E3MOM
15|10 Cal Bike
15 Wall Balls 20|14
Then AMRAP Sit-Ups
-Continue until you accumulate 100 Sit-ups
Schwinn = 22|15 Cals
Level 2- 115|75,75 Sit-ups
Level 1- 95|55,50 Sit-ups
ADV – 30|20lb, GHD
Extra Work
600ft SB Carry
600ft Farmer Carry
600 ft Front Rack Carry with KB/DBs
Rx – 150|100lb Sandbag, 70|53’s farmers, 53|35’s Front Rack
+partition as needed