Archive for July 7, 2013

Monday 20130708 Open Workout

Posted: July 7, 2013 by totactfit01 in Uncategorized


Back Squatpic courtesy of

Back Squat

5×3 @ 85% of your 1RM

Post weight used to Comments/LogWOD


For Time:

100 Ab-mat Sit-ups

100 Dead lift (185/115)

100 Double Unders

15min Cut-off

Post time to Comments/LogWOD

Cash Out:

5min Roll out Shoulders2Heel

2min Cobra Pose

Video courtesy of 3V

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

Every Minute On the Minute for 10 min:

2 Hang Snatches @ 75% of 1RM

Focus on speed.  Pull HARD, then DROP under the bar.  Stick the landing.  Strong bottom of an OH squat for your finish, don’t catch in a power snatch and ride down.