Archive for February 4, 2013

Tuesday 20130205 Open Workout

Posted: February 4, 2013 by totactfit01 in Uncategorized

burpees

Day 5 of the Burpee Challenge!!  Get ’em in folks!

 

DON’T FORGET, WE NOW HAVE A 1730 TUESDAY CLASS!!  COME GET SOME THIS EVENING!!

 

Strength:

Hang Squat Clean 6 sets of 2 @ 75% of full clean 1RM

Sets start every 90 seconds

Post weight used to comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the set up and execution of a hang squat clean.  For the newer athletes, if you ever hear a coach referring to a clean as just a clean, that means full squat.  One in the same.  Power cleans will always be designated.  If the clean is not designated as such, assume it is full squat.  The more full squat (or regular) cleans we do, the more comfortable you will get at the bottom of the squat, meaning the quicker and more securely you can hold weight at the bottom of the squat, meaning you’ll be able to handle more weight in these lifts, meaning you’ll get stronger, meaning you’ll get better, meaning you’ll get fitter…..see where I’m going with this?

WOD:

With a constantly moving clock, complete the following:

A.

For Time: 21-15-9 of…
-Pull ups
-Ring Dips
(8 min time cap)

—-Rest 3min———

B.

Run 1mile For Time (10 min time cap)

—-Rest 5min———

C.

2min AMRAP: Air Squats

Post time for A, B, and reps for C to comments/LogWOD

If you don’t finish part A in the 8 minutes, post a time of 8:01 and then list reps in comments

If you don’t finish the run in 10 minutes, post time as 10:01 and post distance to comments

Cash Out:

Banded Tricep Extensions

2 minutes per side

Video courtesy of Mobility WOD.  K-Starr going over two banded stretches that will help relieve elbow pain in the front rack.  Work each one for a minute on one side, then switch sides.

Assistance Work (Done on your own time):

Couch Stretch – 2 minute per side