Friday 20140530 Open Class

Posted: May 29, 2014 by ladygrape01 in Uncategorized

NOTICE FOR ALL THOSE COMPETING IN THE SUMMER SHOWDOWN.

Here is the movement standards video.  Thank you Coaches Salt and Greg.  Get ready people!  Summer Showdown is June 14th!!!

 

S/S/S:

Weighted Dip 5.5.5

Increase weight each set. start with weight of last set from 23May.

For the dip to count, ring must make contact at bottom, and athlete must fully lock out arms and hips at the top.

Post weight to comments/ LogWOD

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WOD:

7 min AMRAP:

10 Alternating Kettle Bell Snatch (1.5/1)

20 Double Unders

.

2 min break

.

7 Min AMRAP:

5 Power Snatch (135/95)

10 Pull Ups

 

 

Post rounds to comments/ LogWOD

 

 

*NOTE:  Each AMRAP is scored separately

 

 

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Xtra:

100 Tricep Pushdowns with Band

5×15 Face Pulls with same band (rest as needed between sets)

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per side

Childs pose- 2 min

 

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