Monday 20140630 Open Class

Posted: June 29, 2014 by ladygrape01 in Uncategorized
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 Congratulations to the newest Onramp graduates! We look forward to seeing you all in the open classes! 

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S/S/S:

High Bar Back Squat

3×80%

3×85%

3×90%

65% x Max Reps

Use your 2RM number to base your percentages off of.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time:

30’ Bear Crawl

400M Run

30’ Backwards Bear Crawl

Post time to comments/ LogWOD

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Xtra:

5 Rounds, each for time

X- Drill

video courtesy of King Sports Training

The X-Drill simulates the agility used in a football play; change of direction, change of footwork, change of angle.

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Homework (done on your own outside of class):

Heel cord Mash – 2 min each leg

Lateral lunge 10 per leg, SLOW

 

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