Day 81 of the 100-Day Burpee Challenge!
Strength:
Press
Set 3RM
15 minute time limit
Post highest successful 3 rep set to Comments/LogWOD
Compare you numbers today with 25Feb2013 (click here to go to that date’s entry)
Do reps of 7, 5, 5, 3, 3 increasing weight each set. Last set should be your 3 Rep Max. If you have time after that set of 3, go up in weight and try another set of 3.
Video courtesy of Rogue Fitness. Matt Chan going over strict press. When trying to keep a neutral spine, think of not letting your ribs stick out. Once they stick out, that means your back is over-arched, and now you’re putting more stress on your spine than you need, leading to a bad back. Legs locked, tight core, elbows slightly in front of the bar, double chin, press!..get the head through and lock out.
WOD:
20min AMRAP:
-5 Ring Dips
-10 Pull ups
– Run 100m
Post rounds to Comments/LogWOD
Cash Out:
Banded Shoulder Stretch
Firebreather Piece (Done on your own time outside of class):
Skill: 10Min of Rope Climbs- train different feet positions/techniques
Video courtesy of Norcal CorssFit. Jason Khalipa demonstrating a couple variations of leg wrap/clamp techniques. When doing the climbs on our ropes, just stay away from jumping up as we’re only at 15 feet. If these come easy to you, try going legless.
Big shout out to all who came out for “The Tunnel of Truth” to determine the top military Male and Female from TOTF. The competition was intense and I am so proud of each of you. A special thanks to the Ladies of CFO who handled judging duties, and thanks also to the TOTF folks who came to watch, cheer, and help out. Can’t say it enough, I love this community. We will have a make-up session this coming Saturday at 1100 for any who could not make it out, but as of right now, your top female is Drea Tullos, and top male is Braden Hestermann. And, our “Spirit of the Game” winners were Angela and Andrew McCabe. I was in awe watching you all.
CrossFit Team Offutt Tactical Fitness 