Wednesday 20141112 Open Class

Posted: November 11, 2014 by ladygrape01 in Uncategorized
Wednesday 12 Nov: NO 1630 Class today! 
0900 Coach Glassman at AFWA Theater (open to anyone with access to base)
1530 Coach Glassman at Benny Davis Dock 1 (open to anyone with access to base)
Thursday 13 Nov: In addition to regular class schedule: 
0930 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
1030 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria.

Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

1500 Pot luck dinner party

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S/S/S:

Video courtesy of CWSmith52.

Sumo Deadlift- 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.

.

WOD:

4 Rounds:

4 Power Cleans (185/115)

8 Chest to Bar Pull Ups

4 20M shuttle sprints

Scaling Options:

Power Clean -> Weight as needed.  Find weight that will challenge you.  This is a sprint, but one that will tax you.

C2B -> Chin over -> Jumping

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Xtra:

Video courtesy of IMG Academy.

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hypers (use light weight)

Focus on form, not speed

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