Archive for December 6, 2012

Friday 20121207 Open Workout

Posted: December 6, 2012 by totactfit01 in Uncategorized

FITNESS AND PERFORMANCE:

Strength:

5 sets of 5 Press

Use 60/65/70/75/80% of 1RM for the 5 sets

Set starts every 3 min

Post weights used to comments/www.logwod.com

WOD:

“Hit it, Swing it, Slam it, Jump it!”

40 sec work/20 sec rest, rotating through….

-Sledge hammer strikes to a tire (alternate hands every rep)

-Kettle Bell swings (1.5/1)

-Slam Balls

-Double Unders

Complete cycle 4 times

(Score=total reps)

Put total reps to comments/www.logwod.com

Video courtesy of Topline Gym.  Owner of Top Line, Brett Summers going over some hammer strick variations.  We’ll be using the first one (from the 0:00 to 0:25 mark), where you grip the sledge hammer with one hand close to the top and the other down toward the bottom of the handle.  You will take the sledge over head, as you slam down, the hand up by the top of the hammer slides down to the other hand by the end of the handle.  At the same time, you will bend the knees, keeping chest upright and generate force downward.  BOOM!

PERFORMANCE Assistance work:

3×8 Working Sets of weighted ring dip (use Kettle Bell & Black Band)

FITNESS and PERFORMANCE:

Cash Out

Spend 10 minutes with either a PVC roller or lacrosse ball, find a tight area and work through it.

drea and brooke gettign ready

Word of advice, if you see that look on Brooke’s face, RUN!!! 🙂

Big congrats to Drea and Brooke finishing 6th overall in a very tough filed of ladies at the Snow Bowl Open.  Who is going totake the Top Spot at the TactFit Games?  Get your teams together now!  Registration will be going live in the next day or so.  word will be announced here and on our Facebook page.