Tuesday 20120731 Open Workout

Posted: July 30, 2012 by totactfit01 in Uncategorized

NOTICE FOR THIS THURSDAY’S OPEN CLASSES:  PLEASE MAKE SURE YOU BRING A SWIM SUIT.  WE WILL MEET UP IN THE FIELD HOUSE POOL.  ALSO, TO ACCOMODATE THE LIFE GUARD SCHEDULE, THE 1730 CLASS ON THURSDAY WILL BE MOVED TO 1700.  PLEASE MAKE A NOTE OF THE CHANGE!  THIS IS ONLY FOR THIS COMING THRSDAY.

 

Strength:

Squat:
 3 sets of 2reps @ 95% of your 1RM
15 min time limit

Obviously, these sets will be heavy, so take enough time to recover before your next set.

WOD:

Tabata:
Situps

Pullups
Pushups
Sprawls
*1min rest btwn mvmts*

So, you will do 8 rounds of situps, going 20 seconds on, 10 second break.  After the last round of sit ups, you will take a full minute of rest before you start pullups.  This will continue through the rest of the movements.

One minute rest between movements?  Why the change?  Are we getting soft on you guys? No.  The reason you will be getting a longer break between movements is so you can go all out each and every round!  Fatigue will not be an excuse!

Add the lowest rep round from each movement together and this will be the score you enter into comments/www.logwod.com/

Cash Out:

Roll out Quads

Pic of our most recent On-Ramp grads.  Did you have a little nervousness when you showed up for your first Open class after completing the On-Ramp?  Did you wonder how you would do?  Guess what?  everyone goes through the same thing folks!  And what makes the transition for On-Ramp to Open go easier?  Having a great community welcome you.  SO welcome these new faces with open arms!

Comments
  1. jp says:

    Sit-12
    Pull-5
    Push-5
    Sprawl-7
    Total: 29
    Back Squat: 185#

  2. Mark says:

    sit up-13
    pull up – 6
    push up – 7 (i think)
    sprawl – 8
    back squat – 245#

    everything is sore

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s