Monday 20140414 Open Class

Posted: April 13, 2014 by ladygrape01 in Uncategorized


A big TOTF Happy Birthday to Coach David “Salt” Bacot! Picture of Saturday’s Hero WOD on his birthday.


Set Up
– Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
– Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
– Hands are outside the shoulders
– Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
– The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
– Lift your elbows so they are parallel to the floor

– Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement Video courtesy of ReebokCFOne.

Front Squat 1 Rep Max

Post weight to comments/ LogWOD



For Time:

Buy in – 800M Run


15 Overhead Squat (115/85)

20 Power Cleans (115/85)

Post time to comments/ LogWOD


Xtra Work:

Pistol work

4 rounds, 4-8 reps per leg

Scale to band assists or sitting to plate as needed


Homework (done on your own outside of class):

2 min Banded Ankle Mobility (20/10)

2 Min Banded shoulder distraction (20/10)



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