Wednesday 20140625 Open Class

Posted: June 24, 2014 by ladygrape01 in Uncategorized

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Part of the 0600 class digging deep to get the ring pushups done this morning.

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S/S/S:

Make up Monday or Tuesday

(remember this formula when figuring out weights to use; Weight X Reps X .0333 + Weight = Theoretic one rep max. Use the 2RM you set two weeks ago in these lifts)

or

Speed under the bar! Video courtesy of Rouge.

Snatch from the hang (above knee)

10 EMOM x 2 reps

Shoot for 50-60% of 1RM

Last 2 rep max set June 10th.

Post weight to comments/ LogWOD

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WOD:

As Many Rounds As Possible In 12 minutes of:

10 Alternating KB Snatches (1.5/1)

10 Chest-to-Bar Pull-Ups

100m Shuttle Run (50M down, 50M back)

Post rounds to comments/ LogWOD

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Xtra:

10 Rounds

Supine to 25m Sprint

Start tom laying on your back, get up quickly and then immediately into a sprint. Video courtesy of WillPrepareFitness.

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Homework (done on your own outside of class):

Roll out Quads, Hamstrings, Calves, Heel Cord – 10 minutes

Distracted overhead banded stretch – 2 minutes aside

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