Tuesday 20140408 Open Class

Posted: April 7, 2014 by ladygrape01 in Uncategorized


Video courtesy of ReebokCFONE.

Press 1 Rep Max

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Post weight to comments/ LogWOD



10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this wod you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

Post time to comments/ LogWOD


X-tra Work:

3×10 YTWL – 1st set no weight, second two sets light weight


Homework (done on your own outside of class):

30 seconds each, twice through

Outward rotation of the hip

Inward rotation of the hip

Butterfly stretch

Frog position stretch

Wall Extension

Doorway Stretch

Hang from bar (Spinal Decompression)


Friendly Reminder…

summer showdown

Looking for the Best in the Mid-West!

Team Offutt Tactical Fitness is hosting a singles competition June 14, 2014. Consisting of 25 RX men, 25 RX women, 25 scaled men, 25 scaled women, 20 masters men, and 20 masters women.

Register Now

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