Archive for June 16, 2013

Monday 20130617 Open Workout

Posted: June 16, 2013 by totactfit01 in Uncategorized

Bryan back home

Big Welcome Home to Coach Bryan!  Glad you made it home safe bro!


Find Max Muscle Snatch

15 min time limit


Post highest successful lift to Comments/LogWOD


Video courtesy of Anvil Athletics.  Remember, do not re-bend knees once you are fully extended.



“The Go Go’s” – Partner Relay

Performed by Each partner For Time:
Row 100m, 200, 300, 400, 500, 400, 300, 200, 100m

*25min Cut-off
*Rest time = Partner Rowing
*Must shout “Go!” for partner to begin their row

Post who you partnered up with and your time to Comments

So, partners will share a rower. Each partner will Row 100m, 200m, and so on… Partners are required to shout GO! Otherwise they will be called back to restart that row.


Cash Out:

Banded Hamstring Stretch
3 min per side

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

Snatch Balance + OHS
Move up weight each round

Do one Snatch Balance, stand all the way up, keeping thr weight overhead, perform another Overhead Squat = 1 Rep