Workout: Thursday, May 23, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Memorial Day Murph
When: Monday May 27th
Time: 7:30am and 9am

Friends and family are welcome!

Don’t forget to log your workouts into SugarWOD for the attendance giveaway! This month we are giving away CBD Oil ($60 value) and Recovery Spray ($40 value) from WOD Recovery Rx! wodrecoveryrx.com/main-rx

Log 10+ workouts = 1 Entry
Log 15+ workouts = 2 Entries
Log 20+ workouts = 3 Entries

Bench Press 6×6
Every 2 min x 6 sets:
Bench Press x 6 reps @ 70-80% choose weight (small fluctuations allowed but try to stay consistent across all sets)

Push Back
EMOM 10 min
Min 1: 10 Dips (Bar or Ring)
Min 2: 5 Strict Pull Ups + 15 Sit Ups

Fitness:
Min 1: 10 Bench Dips
Min 2: 5 Ring Row + 10 Sit Ups

Rx+
Min 1: 10 Alt. DB Snatch 70/50#
Min 2: 6 Muscle Ups

Pendlay Row 5×8 (Optional – After Class)
“Superset” the Pendlay Row and the Seated Press
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Format:
5 sets:
8 Pendlay Row – choose weight
rest 45 sec
8 Seated Press – choose weight
rest 90 sec

Seated Press 5×8 (Optional – After Class)
Seated Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps