Wednesday 20140305 Open Workout

Posted: March 4, 2014 by ladygrape01 in Uncategorized


From the ground, bar is popping of the thigh, big hip, and then a big shrug with elbows high; “Scarecrow”. This is great practice for keeping the weight close to the body! Video courtesy of FSU Strength.

10 min to find

Clean High Pull 2RM

Post Weight to comments/ LogWOD




6min AMRAP:

8 Hang Power Cleans @ 135/95

8 Box Jumps (30/24”)

2min Rest, then…

4 x 200m sprint w/30sec rest

Post Rounds Completed of AMRAP to comments/ LogWOD



X-tra Work:

Reverse Hyperextensions 4×20



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

Psoas Active Release with Plate

Bottom-up Hamstring Stretch with Band

Videos courtesy of Pure Performance. For more information on how to work on hip mobility check out the full article at

  1. totactfit01 says:

    A good reason to do the X-tra work today…

    Coach D

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