Archive for May 21, 2014

Thursday 20140522 Open Class

Posted: May 21, 2014 by ladygrape01 in Uncategorized

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Best of luck to Nico on his PCS to DC. You will be missed! 

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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000.  This also applies to NEXT Monday (Memorial Day).  That day we will only have one class @ 1000.

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S/S/S:

Beginner:

Dead Lift 1×5, 1×5+ add 10lbs to 8May

Intermediate:

Dead Lift 5RM shoot for added 10lbs from 8May

Load up the hips and hammies as you get set.  Be tight, so once you are in position, you come up.  Waiting too long = loss of tension= rounded back= back pain/ injury

Post weight to comments/ LogWOD

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WOD:

Keep a good tempo on strokes. Video courtesy of Tysoupha.

5k Row

Post time to comments/ LogWOD

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Xtra:

Reverse Hypers

4X15

Increase weight each set

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Homework (done on your own outside of class):

Banded hamstring stretch – min per side

Hang from pull up bar – total of 3 minutes of hang

(stop clock every time you drop)

 

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