Archive for February 3, 2014

Tuesday 20140204 Open Workout

Posted: February 3, 2014 by totactfit01 in Uncategorized
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Carly USAW

A Happy-Belated Birthday to Shadow Coach Carly Costello (pictured here with CFO’s Nissa Ryder and USAW Coach Tom Cross).  And congrats, as she finished  her USA Weightlifting Sports Perfromance Coach Certification Course.  Way to go! 

 

 

S/S/S:

Muscle Up Work

Video courtesy of Again Faster.  Is today’s goal to make every single one of you do a muscle up?  You damn right it is!!!…just kidding.  Yes, there are some of you that aren’t close to a muscle up, and that’s okay.  what your goal today should be is advance your level so you are that much closer to getting a muscle up.  Even if that means just moving to the next progression, or doing the current stage you are on a little better.  Improvements – it’s what we do.

 

WOD:

For Time:

20 Muscle Ups

40 GHD Situps

60 Box Jumps (24/20)

80 Double Unders

 

Post time to Comments/LogWOD

 

X-tra Work:

None

 

 

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

-Banded Hamstring stretch – 2 min per side

-Roll out the calves – 1 min per leg

-Pick a shoulder mobility off the boards – 2 minutes