Tuesday 20140812 Open Class

Posted: August 11, 2014 by ladygrape01 in Uncategorized

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A great big TOTF Happy Birthday to Coach Bryan!

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S/S/S:

Push Press

5×60%

5×65%

5×70%

 

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

21-15-9 Dumbbell COMPLEX

For time:

8 Dual Dumbbell deadlifts

7 Dual Dumbbell cleans

6 Dual Dumbbell push press

8 Pull-ups

7 Chest-to-bar pull-ups

6 Bar muscle-ups

6 Dual Dumbbell deadlifts

5 Dual Dumbbell cleans

4 Dual Dumbbell push press

6 Pull-ups

5 Chest-to-bar pull-ups

4 Bar muscle-ups

4 Dual Dumbbell deadlifts

3 Dual Dumbbell cleans

2 Dual Dumbbell push press

4 Pull-ups

3 Chest-to-bar pull-ups

2 Bar muscle-ups

 

Scaling Options-

Use a moderate weight DB.  Weight will be by feel.

No MU: Change pattern to Pull-up, chest to bar, Burpee chest to bar

No PU: Change Pattern to

Hand release push-up, Burpee, Burpee Jumping Pull-up

Post time to comments/ LogWOD

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Xtra:

Lat Stretch

Roll out Back

Recover

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