Archive for September 17, 2014

Thursday 20140918 Open Class

Posted: September 17, 2014 by ladygrape01 in Uncategorized
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photo

Congrats to Haylle Lawrence on her first bar muscle up this week! 

(sorry about the quality of the picture, trying to get a still shot from a video)

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S/S/S:

Bench

5×65%

5×75%

 5+ x 85%

2sec Pause Sets 5×3 @ 65%

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

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WOD:

3 Rounds for Time

(1.5pd/ 1pd)
20 KB Row Left Arm
20 Double Unders
20 KB Row Right Arm
20 Double Unders
20 KB Globelt Squats w/ KB
20 Double Unders

Scaling Options:

DU’s to 2x Singles

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Xtra:

Dumbbell Chest Flyes on Floor 100 Reps in as little as sets possible, use light weight