Friday 20140711 Open Class

Posted: July 10, 2014 by ladygrape01 in Uncategorized


Coach Homar volunteering at Camp Offutt for Exceptional Family Members.



Video courtesy of Rouge Fitness.

Floor Press

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2 

Post weight to comments/ LogWOD



Cash In: 30 Hand Release Push-Ups

Four rounds of:

35 Double-unders

Run 200 meters

Cash Out: 30 Hand Release Push-Ups

A steady rhythm wins this one.  Good fast speed on HRPU, then steady on the rounds so you don’t burn out, then balls to the wall on the last HRPUs!

Scale options:

Hand Release Push-Ups – on knees (up only)

Double-Unders – 2:1 Single-Unders and MUST do 5 min Double-Under work after WOD

200M run – 250M row

Post time to comments/ LogWOD



Every Minute On The Minute for 10 Minutes

1 Muscle Up

1 Toe through Ring


Homework (done on your own outside of class):

Mash shoulder w/lacrosse ball

Lean against a wall or use the ground.  Make the mashing count!


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