Archive for November 6, 2013

Thursday 20131107 Open Workout

Posted: November 6, 2013 by totactfit01 in Uncategorized
0

JustinOkay, after this, no one else is allowed to leave for a while!  Today we say goodbye to Coach Justin.  Justin was with us only for a short time, but was such a huge help.  There is a lot of things going on behind the scenes for TOTF to be successful and for the last few weeks, Justin has played a big part in that.  You will be missed, my friend.

 

S/S/S:

6 Rounds of…

Front Squat – 2 reps @ 70% of Back Squat 1 RM (established on Oct 3, click here for a refresher)

2 Box Jumps immediately following squats @ 34″/28″

90 sec rest

 

Post weight used to Comments/LogWOD

 

 

 

WOD:

8 Rounds each of:
30 sec on/30 sec off;
Plyo Pushups  @ 1 plate height of 45/25
Sit-Ups
* Switch exercises each round

 

 

Post total reps to Comments/LogWOD

 

Video courtesy of Sweatpump.com  Only difference is, with ours you will start with hands on the ground, explode up and land on the plate.

 

 

 

X-tra Work:

50 Ring Dips

 

 

Homework (Done on your own outside of the gym):

Child’s pose x 5min