Friday 20140718 Open Class

Posted: July 17, 2014 by ladygrape01 in Uncategorized
picstitch-2
Carly Height and Kimberly kicking butt at the Papillion Triathlon.

.

Please note the Field House will be closed this Friday at noon through Sunday! We will only have the 0600 class Friday morning and no class Saturday.
If you are free Saturday you should head up to Lincoln to cheer on Team Peristaltic Rush and Kyle Gundrum as they compete in the CrossFit Lincoln UltraFit Challenge at CrossFit Lincoln (720 Van Dorn, Suite A, Lincoln). It is a two day competition. 
Team Peristaltic Rush (Carl Eitzen, Jeff Hart, Mimi Smith-Munroe, and Kimberly Groeper) are competing as a Competitive Team their heats are- Saturday: WOD #1 @ 11:20am. WOD #2 @ 1:59pm WOD #3 @ 3:00pm, Sunday: WOD #4 @ 10:45am WOD #5 (Finals) @ 3:00pm
Kyle Gundrum will be competing as a Competitive Individual. His heats are- WOD #1 @ 10:40am, WOD #2 1:25pm, and WOD #3 @ 2:40pm, Sunday: WOD #4 @ 9:55am WOD #5 (Finals) @ 1:55pm

 

.

S/S/S:

Floor Press

5×60%

5×65%

5×70%

(% based off 2RM set 7/11/14)

Post weight to comments/ LogWOD

.

WOD:

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Scaling Options:

Hold 45# plate Overhead  instead of Hand Stand hold

Hold knee tuck instead of L-sit

 

The 30 second holds are accumulative, meaning, if you drops after 15 seconds, shake it off, and go back up for an additional 15 seconds.  If you drop before the end of 15 seconds, jump back up and finish out the time.  This continues until you get 30 seconds of whatever the hold is. Then, and only then do you move on to the next move.

Post rounds to comments/ LogWOD

.

Xtra:

For Time:

Row 1600m

.

Homework (done on your own outside of class):

Oly Wall Squat Stretch

Stretch Every single finger for 10 seconds including webbing of thumb joint.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s