Archive for July 29, 2014

Wednesday 20140730 Open Class

Posted: July 29, 2014 by ladygrape01 in Uncategorized

Just wanted to take a quick minute to say thank you for letting me be a part
of the TOTF community for the past three years.  So many good things have
happened with this program, and none of it is possible without the great
community of like-minded athletes looking to better themselves and those
around them.  I am proud of what this program has done and have high hopes
for those that come after me to take it to even further heights.
Always be involved.  Always encourage.  Always strive to get better.

See you down the road,
Coach D

(to steal a saying from the TRUE Godfather of TOTF)




For Time:
75 Wall Balls
50 Pull Ups
50 Push Ups
50 Butterfly Sit Ups
50 Air Squats
75 Wall Balls
50 Pull Ups
50 Push Ups
50 BF Sit Ups
50 Air Squats

Scaling Options-


50 Wall Balls

30 Pull Ups

30 Push ups

30 BF Situps

30 Air Squats

Post time to comments/ LogWOD



3 Sets:

Max Plank Hold

*Rest 2-3min between sets

When holding a plank, think about bringing pelvis to breast bone or using a “pelvic tilt.” Turning the pelvis under will round the back but be stronger for the core, very similar to a hollow body position.


Homework (done on your own outside of class):

Pigeon Pose

Couch Stretch

Banded Front Rack Mobility

Stretch Chest

Oly Wall Squat Stretch