Archive for June 12, 2013

Thursday 20130613 Open Workout

Posted: June 12, 2013 by totactfit01 in Uncategorized


Today we will be working on proficiency of movement on a select group of exercises.





Not For Time, but you must do reps unbroken before moving on from one exercise to the next:

Exercise(pick rep scheme)    A     B     C

Box Jumps (24/20)                   25   15     10

OH Squats(120/70)                    25   15     10

Double Unders                            50   40    20

Burpees                                          30   20     10

KB Swings(1.5/1)                       60   30     20

Post what reps scheme you used and if you got each move unbroken as RX’d.  Put this in Comments/LogWOD

As the name implies, the goal of today is go UNBROKEN per exercise.  That means, whatever move and rep scheme you start with, you stay on that movement until you get the needed number of unbroken reps.  That said, we will give you a total of 5 attempts per move as we want you to try all of them.  That’s why there will be no scale option for Double Unders.  You will either get them, or get 5 attempts at it.  The only scale today will be if you can’t handle the Overhead Squat weight for a rep.  Then, drop the weight down to what you can handle and go unbroken on your given rep scheme. Today is about efficiency of movement.  It is one thing to do a movement correctly once.  It is a complete different thing to repeat this movement correctly for a given number of reps.  Consider this a way to help you the next time you are up against the clock in a WOD.





Cash Out:

Romanian Dead Lifts (RDL) – 3×15 @ 75% of Dead Lift 1RM



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

3 Rounds:
10 Burpee Muscle Ups
10 Power Snatch (135/95)