Friday 20140801 Open Class

Posted: July 31, 2014 by ladygrape01 in Uncategorized


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



Floor Press




65% x Max Reps

Post weight to comments/ LogWOD



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



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.


Homework (done on your own outside of class):

Banded Front Rack Mobility  / Tricep Stretch

Banded Ankle Mobility

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