Archive for September 5, 2013

Friday 20130906 Open Workout

Posted: September 5, 2013 by totactfit01 in Uncategorized


brian-siders-963-pound-hummer-tire-deadlift-photo-by-jason-breeze1pic courtesy of Apache Athlete


Find 3 Rep Max


Post highest successful 3 rep set to Comments/LogWOD


3 Rnds:

2 Min AMRAP Row (meters)

30 sec rest


Followed by…


5 Rnds:

30 sec AMRAP GHD Sit ups

1 min rest


Score = Meters+reps

Post score to Comments/LogWOD


Video courtesy of Rogue Fitness.  Matt Chan shows proper form for the sit up with the Rogue Abram GHD.

X-Tra Work (Done on your own outside of class time):

100 Total Banded Goodmornings



Cash Out:


Back Extension

Toe2 bar


Video once again courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.