Archive for May 22, 2014

Friday 20140523 10:00 class

Posted: May 22, 2014 by ladygrape01 in Uncategorized
1

10382155_10202886137448462_854040641262420078_n

Congratulations on making Master Sergeant to Coach John Hendricks! 

.

S/S/S:

Weighted Dip 5.5.5

Increase weight each set. Rings touch shoulder/chest at bottom, arms and hips fully locked out at top.

Post weight to comments/ LogWOD 

.

WOD:

“The Serg”

10min EMOM

2 Power Clean (80% of C&J 1rm)

15 Double Unders

If DUs don’t get finished, stop at end of minute, and make up missed attempts/reps at the end of WOD.

Post weight to comments/ LogWOD 

.

Xtra:

5 minutes Triple Under work

.

Homework (done on your own outside of class):

Video courtesy of 77Fitness and Performance.

Banded FS stretch – 2 min per side

Banded ankle/ achilles stretch