Friday 20130524 Open Workout @0900

Posted: May 23, 2013 by totactfit01 in Uncategorized

Schedule Note!  Due to today and this coming Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class today and Monday.  Both days will be at 0900.  Please make note.  Also, Saturday’s class will still be at 0900.

SCS On-Ramp grads

Congrats to the members of the 55th Strategic Communications Squadron that just graduated the On-Ramp.  Welcome these folks with open arms when you see them!


Clean & Jerk 6×2 @ 75% of 1RM
Set starts every 2 minutes


Post weight used to Comments/LogWOD


Technique Work:

Bulgarian Split Squat


Post highest successful weight used to Comments/LogWOD


Video courtesy of High Point Strength.  For Bulgarian Split Squats, you will set the bar on your back like a back squat.  Set one leg behind you on top of either a bench or 20″ box.  Squat with the other leg.  Get the crease of the hip below the knee and then come back up.  Make sure your front knee does not go over your foot.  Be careful on weight jumps with this movement as balance will be key.  Keep the core engaged through the whole move so you don’t start to wobble.


Cash Out:

Mash Hamstrings/Glutes – 2 min per leg

Banded Overhead stretch – 2min per


Firebreather Piece (Done on your own time outside of class):


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