Archive for June 18, 2014

Thursday 20140619 Open Class

Posted: June 18, 2014 by ladygrape01 in Uncategorized

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Incredible work by all of the TOTF athletes! We are all proud of every one of you! Way to represent!
Thank you to John Calhoun for taking such great photos at the Summer Showdown.  For more pictures from John Calhoun visit his website here

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S/S/S:

Romanian DeadLift 4×8

Post weight to comments/ LogWOD

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WOD:

Death by…

Deadlift 185/135

Box Jump 30/24

*once you reach failure, starting the next minute, you do that many box jumps every minute on the minute until EVERYONE is dead. So, first minute, do one deadlift, one box jump, at start of minute 2 do 2 DLs, 2 box jumps,…etc  GO until you cannot complete all reps in a given minute.  When you reach fail, for the remainder of the minutes, do the number of box jumps from your last SUCCESSFUL round (if I fail at round 18, starting the next minute, I will do 17 box jumps each minute) until everyone has hit failure on the WOD.

Post Reps to comments/ LogWOD

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Xtra:

10 min AMRAP of alternating single arm KB rows (2/1.5)

Put free hand on box for stability

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Homework (done on your own outside of class):

Heel cord mash

Spinal decompression (hang from bar) – 3 min

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