Monday 05112014 Open Class

Posted: May 11, 2014 by ladygrape01 in Uncategorized

10275447_10203843350433353_614802326279721968_o

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

.

S/S/S:

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

.

WOD:

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

.

Xtra:

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

 

Advertisements
Comments

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s