Archive for October 22, 2013

Wednesay 20131023 Open Workout

Posted: October 22, 2013 by totactfit01 in Uncategorized


pendlay rowpic courtesy of

Pendlay Row – 5×5

Increase weight each set


15 minute time limit

Post highest weight to Comments/LogWOD


Video courtesy of California Strength.  Glenn Pendlay himself going over the technique for the Pendlay Row.  This differs from the usual bent over row in…

-You keep your torso parallel to the floor the whole time to fully engage the lats

-Grip is slightly wider

-Pull is explosive and comes up to lower chest/upper abdomen

-Flex upper back but don’t change hip angle

-Bar comes to a complete stop before next rep


Only increase weight if you can maintain good form.  If form breaks, lower the weight and make the reps productive



2min Max Single Unders

50yd Bear Crawl

2min Max Double Unders

100yd Bear Crawl

2min Max Triple Under Attempt or other, 150M bear Crawl

Number of completed jump rope contacts is the score (1 contact for a single under, 2 contacts per Double Under)

Multiply by 10 for every triple made- so 1 triple equals 30 (3 contacts x 10)

Post score to Comments/LogWOD




So, keeping track of the two minute jump roping action will be on you, the athlete.  Simple, jump somewhere you can keep an eye on the clock.


Video courtesy of Rage Fitness.  Yeah, I hate that kid too 🙂
So, if you notice on his technique, the only real change is a slighly higher jump and a quicker turn of the rope.
It’s all about rhythm and timing.  If you feel froggy, after the WOD, try some quadruple unders.

X-tra Work:

Kroc Rows

5, 5, 5+

Get a heavy DB and do 2 heavy sets w/ perfect form.  Strap/chalk up, and do one all out set to failure.  Set a PR here.


Video courtesy of MuscleTech.  Here are Kroc Rows explained by the man himself, Matt Kroczaleski.
-Drop shoulder at the bottom to stretch the back muscles
-At the top, elbows back, shoulders back, think “shoulder blades together”
-He aims for 20 reps, if he gets more, he ups the weight

Homework (Done on your own time outside of class):

Chest Stretch – 2 min per side

Overhead Squat Mobility – 5 minutes