Archive for September 11, 2013

Thursday 20130912 Open Workout

Posted: September 11, 2013 by totactfit01 in Uncategorized

S/S/S:

Squat

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

Post reps of last set to Comments/LogWOD

Post weight of all sets to comments section of LogWOD

We set 3RM on Back Squat Sept 3rd (click here for a refresher).  If you were not here, you will establish your 3RM today.

WOD:

4 Rnds each For time:

4 Weighted Dips

60 Yd Shuttle Run(Down and Back 5/10/15)

Post best time to Comments/LogWOD

Post weight used on weighted dips to comments section of LogWOD

For those going weighted, you will do the dips stationary.  For those going body weight, you will use rings.  and if you go weighted, go as heavy as you can.  Post weight used to Comments section of your LogWOd entry.

Video courtesy of Mark Restelli.  Big thing on the shuttle drill is explode off your turns.  Plant the foot hard and punch off of it!

X-tra Work:

Beginner) Bulgarian Split Squat 4×4 @ 115

bulgarian-split-squatpic courtesy of PB Fingers

Intermediate) 100’ Walking Barbell Lunge @ 155/105

Home Work (Done on your own, outside of class time):

Squat Mobility Wall Sit for 10min