Archive for September 28, 2015

Tuesday 20150929 Open Workout

Posted: September 28, 2015 by eweirick in Uncategorized

 

Congratulations to CF TOTF’s newest on-ramp graduates! Great work! We’re looking forward to seeing you in the open classes. CAN!

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S/S/S:

Press

5,5,5+

Add weight based on 15 Sep

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WOD:

3 RFT

20 Presses at 70% of GSLP weight

50 Double Unders

200m Run

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Scaling Options:

DU: 2:1 SU ratio w/ 10 min practice on DUs AFTER WOD

Run – 250m row

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Xtra:

5 x 1 Paused (right below knee for 3 sec) clean (full) increase weight per set

Banded bully stretch*x2 min per arm

Video courtesy of pureperformance01.

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Monday 20150928 Open Workout

Posted: September 28, 2015 by eweirick in Uncategorized

S/S/S:

Front Squat

5,5,5+

Add weight from 10 Sep

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WOD:

Partner WoD

EMOM 12

1 – Row 150m

2 – 20 Double Unders

Switch between athletes

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Scaling Options:

Row – 100m run

DU  – no scale.  It will become 20 DU attempts in the minute.

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Xtra:

EMOM for 10 minutes of:

Odd minutes – HS Walk, 30 feet

Even minutes – 2 muscle ups (strict)

Then:

Heel cord mash – 2 min per side