Thursday 20130606 Open Workout

Posted: June 5, 2013 by totactfit01 in Uncategorized

Mieke6June1

Happy Late Birthday to the most enthusiastic and bad-ass coach we have, Mieke Oostveen!  And big thanks to all of the 0600 who did the 26 Birthday Burpees with her yesterday.

 

 

S/S/S:

Clean 8×1 @ 85% of C&J 1RM

Set starts every 90 seconds

Post weight used to Comments/LogWOD

cleanPic courtesy of OW Resource.

Keep shoulders over the bar (not rounded), push knees back, when you hit close to the top of the thigh EXPLODE up with hips and high shrug, get triple extension (ankles, knees, hips), pull yourself under the bar, catch in a strong bottom of a front squat position.

 

 

WOD:

Tabata Handstand Push Ups

1 min break then…

1 Timed LAP (all the way around the track)

 

Score = Total Reps – 1 point for every 20 seconds of your run

 

Post score to Comments/LogWOD

 

For your Hand Stand Push Ups, you can use Kipping or Strict, whichever works better for you.

 

 

 

Cash Out:

Stationary dips 4×12

Clean Pulls @ 120% of 1RM -4×5

 

 

 

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

Four sets for times of:
500M Row
50 Double-Unders
20 GHDs
Rest 5 minutes

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