Friday July 15, 2016

Foundational Movement

Air Squat


  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Execution:
  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral
  • Finish:
  • Return to full extension at the hips and knees to complete the movement


Back Squat: 5-4-3-3-2-2-1-1

Work to a heavy single. Be sure to warm up.  Your set of 5 should be heavier than your 10 rep max (done 6/3/2016)


Modified “Balls” from the Affiliate Cup, Partner WOD

-Run 400m at the same time with one medicine ball

-100 unbroken Wall Balls (Count starts over at 0 if the WB break, which means you may want to practice the transition before starting the WOD.)

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