Thursday 05152014 Open Class

Posted: May 14, 2014 by ladygrape01 in Uncategorized


Congratulations to Kyle Kasperbauer on first place in the North Central regionals. Kyle will be one of our MCs for the Summer Showdown. 

Picture courtesy of Janeen Chang Photography.



Sumo Dead Lift
4X5 @ 70% of 1RM

1X5 + @ 70% of 1RM

(set 15 Apr)

Keep tension on the bar before pulling, ensure flat back and that the rear end does not shoot up first, shoulders and hips should drive up at the same time.

Post weight to comments/ LogWOD



Hand Stand Walk – 5-10 min
Ring Hand Stand Pushups progression – rest of class

Make sure to stay tight once you establish an inverted position, then use gravity to move you forward.  For Ring HSPU progression 1, focus on tuck to handstand, straddling the straps, and wrapping. EVERYONE starts with this progression w/plates attached to straps.  Video courtesy of GymnasticsWOD.



Glute Ham Raise

Progression:  Practice. Get at least a total of 20 reps

Use a band if needed to get the full 20 reps


Homework (done on your own outside of class):

Video courtesy of RXGymnastics.


20 second hollow rock

Then roll over to..

20 second trunk arch hold (“Superman” w/feet together, arms OH)

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