Monday 20141110 Open Class

Posted: November 9, 2014 by ladygrape01 in Uncategorized



Team RWB came in on Friday and did a WOD with some TOTF folks. Awesome work guys!



Front 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.



EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)


Scaling Options:

Ring Dips -> Stationary Dips -> Dips off box

Pistols -> Banded/holding

False grip -> dead hang -> jumping negativec



10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

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