A huge thank you to the Steve, Kim, Jenna and Justin M. for hosting us all for our 2nd Annual Pool WOD! It was a beautiful day filled with even more beautiful people doing amazing things together. THIS is community at its finest!
NEW STRENGTH CYCLE!
Drumroll please… Our next strength cycle will be SQUATS! Athletes, depending upon your performance track and overall goals, will focus on either the BACK SQUAT or OVERHEAD SQUAT! Squatting is essential to so many things we do at the box (and in life) and perfecting this movement and increasing our capacity translates to so many things to live productive and healthier lives! But don’t think this is all about getting great legs and a nice butt… we’ll be working a ton on mobility, core stability and overall body awareness.
Because many people can gut out a single ugly rep, we are making the benchmark for this cycle a THREE REP tester. It’s a LOT harder to lift a heavy load three times if form is not at it’s finest. It’s not just the number you lift, it’s about HOW you do it!
Take 15 minutes to find a 3 RM Back Squat or 3 RM OHS
In 7 minutes
500 M Row
40 Burpees Touch a Target
Max Pull ups
Fitness: Pull Ups
Performance: Chest to Bar
Open: Ring Muscle Ups
Coach’s Tip: For the Metcon, pace yourself on the row. Even though it’s a short distance, the extra ten seconds you might gain by going harder will bite you in the long term. Think about trying to maintain a 1-2K pace and get right after the burpees. Recover and catch your breath during the first few (not before) and then pick up the pace!