Archive for May 11, 2014

Monday 05112014 Open Class

Posted: May 11, 2014 by ladygrape01 in Uncategorized


Welcome home Coach Vashon! Enjoy the time you have with your beautiful family before you get back to the grind.



Press 5×5 @ 5lbs from last press workout (5May)

Lock out the legs! Squeeze your ass to keep from bending legs. Double chin, don’t pez-head.

Post weight to comments/ LogWOD



6 Rounds For Load
1 Power Snatch
3 Over Head Squat
rest as needed

Goal here is not WOD time, it is load, which means you have 6 sets to work up to your heaviest round without putting the bar down.  Rest as needed between rounds.

Post weight to comments/ LogWOD



5×10 Strict-to-Kipping Pull-ups

1min rest between sets

Start with strict pullups until failure, then stay on bar and continue kipping pullups until 10reps is complete


Homework (done on your own outside of class):

Banded shoulder stretch 3×30 each arm