Archive for September 28, 2012

Saturday 20120929 Open Workout

Posted: September 28, 2012 by totactfit01 in Uncategorized

Last day of 21-15-9 Week, so let’s finish it off on a high note.  Time for a Hero WOD!


Pendlay Row 155/95

4 Sets of 10

Sets start every 2 minutes

Video courtesy of Glenn Pendlay.  Some definite differences between a typical barbell row and the Pendlay Row.  Biggest difference is position of the body.  With the barbell row, you may start out at parallel, but most folks end up slowly rising past parallel and losing the focus of the move.  For proper execution, set your back parallel with the ground, tense up the back and maintain a lumbar curve in your spine, and set the shoulder blades back.  Then, explosively, pull the bar into the upper abdomen/lower chest.  Return the bar to the ground under control, then rest for the next rep.  What I like about doing that is every rep you get to reset your back to ensure no breaking of the neutral spine.


Ring Dips
Push Ups


Pic courtesy of   In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Cash Out:

20 strict Toe 2 Bar

10 ninja rolls