Friday 20140613 Open Class

Posted: June 12, 2014 by ladygrape01 in Uncategorized




All three classes after finishing “Warrior” today in honor of Tiffani Barber.  We have an incredible group of athletes, you are all what makes TOTF so awesome! 


VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!
And, remember this formula,
Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…



Deadlift 2 Rep Max

Post weight to comments/ LogWOD



Cash In: 50 Toes-to-Bar


5 Rounds

100m Shuttle

20 V-Ups


Cash Out: 50 Toes-to-Bar

Post time to comments/ LogWOD



4 sets:

10 Hollow Body to Tuck

*Rest as needed between Sets


2 sets:

Max L-Sit Hold

*Rest as Needed


Homework (done on your own outside of class):

Banded Hamstring Stretch

*Continue until flexibility is noticeably better.

3 sets:

3 (each side) Spiderman Stretch

30 second Cobra Pose


Reminder- The Summer Showdown is this Saturday and there is no class. 
Come cheer on your fellow athletes! 

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