Thursday 20140626 Open Class

Posted: June 25, 2014 by ladygrape01 in Uncategorized

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Make sure to get one of our new shirts! 

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S/S/S:

Deadlift

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Max reps = go until form breaks down, but not past that. Flat backs folks!

Last 2 rep max set June 12th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

For Time:

3 Power Clean & Jerk (70% 1RM)

50 Double Unders

3 Power Clean & Jerk (70% 1RM)

40 Double Unders

3Power  Clean & Jerk (70% 1RM)

30 Double Unders

3 Power Clean & Jerk (70% 1RM)

20 Double Unders

3 Power Clean & Jerk (70% 1RM)

10 Double Unders

Post time to comments/ LogWOD

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Xtra:

4 rounds of

4 Cannella Cross

4 Jerk Balance 50-60% of 1RM

Videos courtesy of Waxman’s Gym.

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Homework (done on your own outside of class):

2 Rounds each side of

30 second couch stretch

30 second hamstring stretch

30 second calf stretch

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