Friday 20140801 Open Class

Posted: July 31, 2014 by ladygrape01 in Uncategorized

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Coach Will in Carson watching the Games and he got to meet Coach Burgener, while representing TOTF with that awesome shirt!

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S/S/S:

Floor Press

3×80%

3×85%

3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

5 Rounds:
400m Run
50 Double Unders

Scaling Options-

500M row if can’t run

2:1 Single Unders to Double Unders and MUST spend 5-10 min after WOD practicing DUs

Post time to comments/ LogWOD

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Xtra:

EMOM – 12min:

2 Power / Clapping Push-ups

2 Diamond / Tricep Push-up

2 Wide Grip Push-ups

2 Strict Push-up Burpee

Power / Clapping Push-ups are all about explosiveness. Chest must touch the ground at the bottom and hands must leave the ground at the top, even if one must perform on knees. Diamond / Tricep Push-ups are narrow grip push-ups focusing on arm / tricep strength. Wide grip push-ups focus on chest and shoulder strength.  Strict Push-up Burpee is simply a burpee but must perform a strict push-up down and up. No Snaking or soft cores.

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Homework (done on your own outside of class):

Banded Front Rack Mobility  / Tricep Stretch

Banded Ankle Mobility

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