Archive for September 24, 2015

Friday 20150925 Open Workout

Posted: September 24, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Split Jerk Skill Work.  Focus on SPEED of drop…

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WOD:

Split Jerk 5,5,3,3,2,2,2

From the Rack

Increase weight based on form

Video courtesy of Rogue Fitness.

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Scaling Options:

None. Scale weight if you’re not making the reps.

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Xtra:

3 rounds not for time

HS walk 30’ (or 50 shoulder taps*)

KB OH walking lunge 30’ (switch arms at 15’)

Couch stretch – 2 min per leg

Pigeon pose on box – 1 min per side

Video courtesy of Ukuwoele.

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Thursday 20150924 Open Workout

Posted: September 24, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

.

S/S/S:

Snatch Drills as a class then…

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WOD:

Snatch 5, 5, 3, 3, 2, 2, 2

Let form dictate increase in weights

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Scaling Options:

None. Scale weight if you’re not making the reps.

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Xtra:

4 Rounds not for time:

10 GHR

10 GHD Sit Ups

Banded OH stretch x 3 min per side

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Videos courtesy of Rogue Fitness.