Archive for July 21, 2013

Monday 20130722 Open Workout

Posted: July 21, 2013 by totactfit01 in Uncategorized

Sergio BaconLook who’s back!!  Hide your bacon folks, Coach Sergio is stateside again!  Glad you got back safe dude!

S/S/S:

Bench Press

5×5  @ 70% of your 1RM

Post weight used to Comments/LogWOD

If you don’t have a 1RM, during warm up, try 75% of your body weight.  If you can handle it easily for 5 reps, move up 10 pounds, if too heavy drop by 10.  Once you find a weight where you can get five reps, but not easily, use that for all 5 sets.

WOD:

“The Green Sea”

15min AMRAP:

500m Row

15 Handstand Push Ups

15 Front Squats (225/135)

Post completed rounds to Comments/LogWOD

*Focus = Strength, not metcon.  This means, if you cannot go RX’d on this WOD, pick your scale correctly.  The degree of difficulty for the HSPU and the weight for the Front Squats are designed to push you.  Unless you’re a top level athlete, you should not be flying through these reps.  If you scale down so low that you ARE flying through them, that means you scaled too much.  Test yourself today!

Cash Out:

Banded Anterior Hip Mobility – 2 min per side

Videos courtesy of Mobility WOD.  Do drill 1

Banded groin stretch – 2 min per side

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

Beginner:  3x Max Rep Dips

Intermediate: 4×6 Weighted Push-ups- Put plate on back