Archive for August 28, 2014

Friday 20140829 @ 10am

Posted: August 28, 2014 by ladygrape01 in Uncategorized
Come cheer on Haylee Lawrence Scaled Female Athlete, first WOD Saturday @ 10:46am. Kick some ass girl! 

Please note that we would like as many of you  as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience. 



Bench –



5+ x 85%

AMRAP x 65%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week

*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts



Partner WOD:

In Teams of 2, complete…

10 Pistols

20 Hand Stand Push Ups

30 Chest 2 Bar Pull ups

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups

Only 1 Partner can work at a time. Other partner must hold a plank

Scaling Options:

Pistols – to box

HSPU – up to 2 mats under head

C2B – Chin above, if no then 2:1 ring row

Ring Dip – Stationary dip, if can’t then box dip

Box Jumps – 20/16



Dumbbell Row 3xMax Reps

(moderate weight)

rest as needed