Tuesday 20130924 Open Workout

Posted: September 23, 2013 by totactfit01 in Uncategorized
Nico Tough MudderTOTF’s own Nico Corea at the Tough Mudder race in Topeka, Kansas this last weekend.  How many of you made it out there?  Shoot me pics if you got ’em!

 

S/S/S:

Power Snatch

8×2 @ 80% of 1RM

Set starts Every Minute On the Minute

Post weight used to Comments/LogWOD

 

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the Power Snatch.  Violent Hip Extension.  Elbows high and outside. Land int he quarter squat with arms fully locked out overhead.  Done, done, and done.

 

 

WOD:

17Min AMRAP:
5 Muscle Snatch (95/70)
10 Cal Row * Damper set @ 7
2 Bar Muscle Ups

 

 

Post rounds completed to Comments/LogWOD

 

X-tra Work:

Snatch High Pull
@ 130% of
Power Snatch Weight
3-3-3-3

 

Homework (done outside of class on your own):

Lying Wall Hamstring Stretch x 5min

Video courtesy of Mobility WOD

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