Monday 20140303 Open Workout

Posted: March 2, 2014 by ladygrape01 in Uncategorized

IMG_8737

Last chance crew getting 14.1 done! Great job everyone! Can’t wait to see what 14.2 has in store for us. 

.

S/S/S:

Max HSPU‘s any variation or scale for 2 min

…rest 1 min…

Complete max reps in 1 min

Post Reps to comments/ LogWOD

.

.

WOD:

You want to initiate the movement with the upper body and control the swing with the upper body. Keeping your core tight will give you more of a spring at the bottom. Video courtesy of CrossFit HQ.

For Time 4-8-12-12-8-4:

Back Squat @ Bodyweight

Russian Kettle-bell Swings (1.5/1)

Kipping Pull-ups

Post Time to comments/ LogWOD

.

.

X-tra Work:

Complete 2x each of-

Pendley Rows x 10

Skull Crushers x 12

(Heavy as possible)

.

.

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

2-3  min Pole Squat

2-3 min of Couch Stretch

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s