Saturday 20140201 Open Workout @ 0900

Posted: January 31, 2014 by totactfit01 in Uncategorized

Greg and JoshCan’t say enough good things about Greg Petersen and Josh Kahrs for being the head of our Pit Crew during the TactFit Games.  As always these guys made set up for each event quick and painless.

 

 

 

WOD:

12 Days of Barbell WOD Revisited – Bigger and Better

(use 135/95 for all moves)

1 – Dead Lift

1  – Hang Power Cleans

2 – Front Squats

2 – Shoulder Press

3 – Back Squat

3 – Push Press

4 – Thruster

4 – Squat Clean

5 – Push Jerk

5 – Hang Power Snatch

6 – Overhead Squat

6 – Sumo Deadlift High Pull

 

Post time to Comments/LogWOD

This is a spin on the 12 Days WOD we did for New Years (click here for a refresher).  Two big differences.  The weight has gone up from 95/65 to 135/95, and the reps have changed.  They increase every other movement instead of every movement.  You will still do this one “12 Days” style.  That means it will go…

1 Deadlift, 1 Power Clean, 1 Deadlift, 2 Front Squats, 1 Power Clean, 1 Deadlift, 2 Shoulder press, 2 Front Squats, 1 Power Clean, 1 Deadlift, etc…all the way through.  Higher weight but lower volume.  Can you power through?

X-tra Work:

3 sets of Strict Pullups for max reps

Rest as needed between attempts

 

Homework (Done outside of class on your own):

Mash the entire body…

Or whatever is the most sore.

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