Tuesday 20141104 Open Class

Posted: November 3, 2014 by ladygrape01 in Uncategorized

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A big TOTF Happy Birthday to Cynthia! 

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S/S/S:

Back Squat- Set a 3RM

4×3 increasing weights

 

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

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WOD:

10 Min AMRAP:

10 Wall Ball (20/14)

100m Sprint

 

Scaling Options:

WB: 14/12

KB (1/.5)

Run – 100M Row

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Xtra:

2 min Olympic wall squat test

2 min roll out hamstrings and quads

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