Wednesday 05062014 Open Class

Posted: May 6, 2014 by ladygrape01 in Uncategorized


 Nico and Carl at the Offutt USAW cert, big thanks to Lead coach Whitney Rodden for a great class. 



If missed Monday complete here


10 minutes to practice Muscle Snatch Triples

Work up to 85% Snatch 1RM

Post weight to comments/ LogWOD



2 Split Jerk (225/155)
800m run
4 Split Jerk (225/155)
600m run
6 Split Jerk (225/155)
400 m run
8 Split Jerk (225/155)
200 m run

The jerks will be from the rack, the weight should be around 75% of 1rm. Focus on speed under the bar.

Post time to comments/ LogWOD



5 sets:

3 Snatch Grip Push Press behind neck

(Body Weight / 0.75 BW)

Rest 45 seconds

10 Chest-2-Bar Pull-ups

Rest 45 seconds


Homework (done on your own outside of class):

Read article on Scapular Retraction


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