Archive for September 19, 2012

Thursday 20120920 Open Workout

Posted: September 19, 2012 by totactfit01 in Uncategorized


Choose 1 of the following:
40 Goodmornings (45/35)
40 Barbell Lunges (45/35) – alternate legs every rep
40 OH Squats (45/35)

The thing to remember with any of the moves is full range of motion on each.  Keep full control of your body and the weight through the entire move.  The point of this is to kinesthetic awareness (Sensitivity to the moment of your body through space that contributes to your ability to balance and move rhythmically and fluidly.).  Work on that mind-muscle connection.



40 seconds on 20 seconds off. (only one time through the below sequence)

For Reps:
KettleBell Sumo Deadlift High Pull(2/1.5)
Box Jumps 20/14”
KB Swing (1.5/1)
Box Jumps 24/20”
KB/DB Press (1/.5) – alternate every 10 reps
Box Jumps 30/24″

Post total reps to comments/

And why is today’s WOD called “40”?  One our coaches, Jason Howell is hitting the big 4-0!  I smell birthday burpees! (or since he has abum shoulder, maybe double birthday air squats?)

Cash Out:

40 Wall Balls  unbroken- 1 Med Ball Clean every time you have to stop