WOD

Sunday, June 16, 2019

Happy Father’s Day WOD!
10 Rounds
1 Length Seated Sled Drag
3 Bench Press
200m Run

*WOD adapted from Hybrid Athletics


Saturday, June 15, 2019

Partner WOD!

For Time:
50 Shoulder to OH
80 Back Squats
300 DU’s
12 Parking Lot Runs

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What if we could see through your shoes when squatting and uncover the position of your feet? What would they look like?? – Ideally we want to see a small arch in the foot, the big toe jammed down and the entire foot actively grabbing the ground. If we looked on the underside of the foot, your bodyweight would be evenly spread across three points of contact (the heel, base of the 1st toe and 5thtoe) called the tripod foot. This set up allows your body to stay balanced and produce tremendous power.? – Issues like knee collapse are almost always connected to the feet. If we took the shoes away, watch what happens. The arch of the foot collapses over meaning the foot lost stability which created the cascade of compensations up the leg creating the knee cave you saw.? – A drill I like to use to promote an active stable foot is the hip airplane. Stand on one foot, grab the ground to create stability before then tipping over towards the ground like you’re performing a single leg RDL. Once you reach the bottom, rotate your body upwards and back down – the whole time focusing hard on maintaining your stable foot. If your foot is naturally flat – don’t worry. While you may not be able to make an arch in your foot, still think about staying balanced across all three points of the tripod.? – To read more on the foot and its role in movement/technique, check out the blog article linked in my bio? – Shout out to @velaasa for the weightlifting shoes and @eleikosport for the barbell & weights featured today! Also thank you to @3d4medical with the Complete Anatomy app for the visual of the body?? _____________________________________ This is the 39th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Friday, June 14, 2019

Clean Pull + Hang Clean + Clean
5 sets

Back Squat
3 x 1

3 Rounds
10 Pull Up
Lap Prowler Push
10 DBall to Shoulder
Lap Prowler Push
Rest

Thursday, June 13, 2019

3 Rounds for time:
500m Row
10 Power Snatch
15 Box Jumps
30 AKB Swings

Wednesday, June 12, 2019

Pause Jerk + Jerk

4 Rounds
8 Muscle Ups
200m Run
8 HSPU
200m Run
Rest

Tuesday, June 11, 2019

1 Power Snatch + 2 Hang Snatch
8 Sets

2 Segment Snatch Pull + 2 Snatch Pull
4 Sets

Good Morning + Reverse Lunge
3 x 6

Monday, June 10, 2019

5 Rounds
10 Bar Facing Burpees
10 Thrusters
50 DU’s
Rest

Sunday, June 9, 2019

3 Rounds
10 Deficit Push Ups
4 Laps Farmer Carry + Waiter Walk
8 Supine Rows

3 Rounds
10 DB Box Step Overs
20 DB Snatch

Saturday, June 8, 2019

Teams of 2, AMRAP in 24 Minutes

A)
5 HSPU
10 Single Leg Squat
15 Pull Ups

B)
Fire Hydrant Run
2 Man Makers

Friday, June 7, 2019

2 High Hang Snatch + 1 Hang Snatch
10 X 1

Back Squat
3 x 3