Small Update to this week’s schedule – Tues: 0600/1130/1730, Wed: 0600/1130/1730, Thurs: No Class, Fri: 1000, Sat: 0900. Since we’re down on Thursday, wanted to give the 1130 crew an extra shot at getting in this week.
Wanted to give a shout out to two of TOTF’s own, Ben Yates and John Hendricks, who will be one of the teams reppin’ TactFit at CFO’s Snow Bowl this December. And these pics got me thinking….Dead Lifts and Hand Stand Push Ups?…wonder what we should do for our WOD today?….hmmmm……
WOD:
“Diane”
21-15-9
Deadlift(225/165)
Handstand Push Ups
Post time to Comments/LogWOD
Video courtesy of CrossFit HQ. At this year’s Central East Regionals, Dan Bailey set a new world record in Diane with a 1:35 time. He bested Chris Spealler by almost 20 seconds.
Notice, even though their speed is crazy, they still meet standards with each and every rep. Make that your goal today. Meet standards and go as fast as you can.
X-tra Work:
GHD Situps – 3×10
Homework (Done on your own time outside of class):
30 seconds each, twice through
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Outward rotation of the hip
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Inward rotation of the hip
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Butterfly stretch
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Frog position stretch
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Wall Extension
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Doorway Stretch
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Hang from bar (Spinal Decompression)
CrossFit Team Offutt Tactical Fitness 