Blog
  • Main page
22
01
2019

Wed 23/1 : Tac Source 5:11 sponsor ‘Murph Challenge’

By Scotty 0

Huge shoutout to TACSOURCE  for coming on board for the ‘Murph Challenge’ and hooking us up with some sweet new vests!!

They have really looked after us and we have a special deal for you. If anyone wants a vest let me know & I will sort you out.

Only a handful left though, hit me up ASAP.

……………………….

SFS workout of the day:

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
5 x Inchworm Push-ups
5 x Kick up to Handstand on wall
5 x Single Leg Deadlift, each side (no weight, just hinge back with one leg grounded on floor and the other floating behind towards the sky)
30 sec plank hold

Strength/ Skill (15-35 mins):
Deadlift
6 x 3

WOD (35-50 mins):
“Diane”
21-15-9
Deadlift (102.5/70kg)
HSPU

Time cap: 15 mins

Scaling Options:
Deadlift: reduce weight
HSPU: reduce reps (15/12/9/6/3, 10/8/6/4/2 etc), reduce ROM with abmat, box pike HSPU, DB Press/ Push Press, Push-up, Wall Climb 7/5/3 reps

author: Scotty

Comment
0

Leave a reply