Archive for December 26, 2012

Thursday 20121227 Open Workout

Posted: December 26, 2012 by totactfit01 in Uncategorized


Bench Press -4 sets of 4

Add 5# to weight used 11Dec


Set starts every 3 minutes

Post weight used to comments/LogWOD


20 min AMRAP:

5 ring dips

10 Barbell roll outs

15 Double Unders


Post rounds completed to comments/LogWOD

Extra Credit:

100 Pistols (alt leg each rep)

For time.

Build on skill from 13Dec (meaning if you had to scale, use that scale for these)

Cash Out:

Weighted GHD sit ups – 4 sets 8-10 reps

Video courtesy of Rogue Fitness.  2012’s 2nd Fitness Man on the Planet, Matt Chan shows proper form for the sit up.  With today’s version, the only difference is you will try to add a little extra load.  That can be either a plate (2.5, 5, 10, 25, or 45), a dumbbell, or a kettle bell.  The key points Matt hit still hold true.  Maintain mid line stability with a neutral spine position (don’t hyper extend your back, so don;t stick your ribs out), and ensure you get that sharp knee extension to assist you on the way up.