Archive for January 23, 2014

Friday 20140124 Open Workout

Posted: January 23, 2014 by totactfit01 in Uncategorized
0

kipping it real

Team “Kipping It Real” doing work (love the matching shirts)!  Proud of you guys as a few of you, this was your first (of many I’m sure) competition.  Well done.

 

 

WOD:

For Time:

3 Min AMRAP Heavy Man Makers (go by feel)

1 min rest

3 min AMRAP Double Unders

1 min rest

3 Min AMRAP Handstand Push ups

 

 

Score = reps

 

Post score to Comments/LogWOD

 

 

Video courtesy of Seal Fit.  Man Maker =  With Dumbbells in hand, drop down, /do push up while holding DB/do row with left arm, then right arm/Hop up (don’t let go of DBs), do a squat clean thruster

 

 

X-tra Work:

– 3 sets max Chin Ups

-3 Rounds max HS hold

 

 

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

Spend 10 minutes rolling out your back from top to bottom.  Then hit the sides to get the lats.

followed by…

Shoulder Stretch series:

– Alternate raise/lower shoulders

– Hug yourself, continue to hold and wrap further

– One elbow up, grasp hands behind back.  Pull down

– Swimmers stretch(Hands interlaced behind the back, pull them up…)

– Triceps stretch