Archive for June 22, 2014

Monday 20140623 Open Class

Posted: June 22, 2014 by ladygrape01 in Uncategorized


A great example of a high bar back squat for todays strength portion. Picture courtesy of John Calhoun. 



Video courtesy of FitrTV. Max reps = go until form breaks down, but not past that.

High Bar Back Squat

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD



Tabata–16 rounds

Dumbbell Hang Clean and Push Press

Alternating Arms

Find heavy weight in prep. Don’t curl the weight up, use your hips to pop the weight up

Post reps to comments/ LogWOD



3 Rounds for Quality

15 walking barbell lunge – Bar on Back at used 60% value


Homework (done on your own outside of class):

Pronated Hip Flexor Stretch

4 Rounds each side, Hold 20 Sec, release 10