Archive for September 25, 2013

Thursday 20130926 Open Workout

Posted: September 25, 2013 by totactfit01 in Uncategorized
Bryan and Cheryl Tough MudderBryan and Cheryl Holm at the Tough Mudder in KC last weekend.  Always great events to be at.  the next one coming up around here will be the Spartan Race in Lincoln, NE on Oct 12th.  Want more info or want to join up on the TOTF team, click on the above pic to go to the site.

 

SCHEDULE NOTE:  Due to mission requirements, today’s 1130 class in cancelled.  We apologize for any inconvenience.

 

 

 

S/S/S:

Back Squat 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 17 September

Click here for a refresher.  If you were not here that day but have a 3RM on Back Squat, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

WOD:

10Rnds; 20 sec to complete:

3 Power Cleans + 3 Front Squats

Use 50% of heaviest Back Squat weight used today

Sets start Every Minute on the Minute

 

*If you fail on the Front Squat, or don’t get the reps done in the required time the round cannot be counted

Post total successful rounds to Comments/LogWOD

 

X-tra Work:

Romanian Deadlifts

3×3

add 90lbs to WOD weight

 

Homework (done outside of class on your own):

Super Squat Hip Sequence

Video courtesy of Mobility WOD.  do the WHOLE Sequence, twice