Friday October 29, 2016

NOTE: Hangar 5 will be closed Oct 31-Nov 3 due to an excercise. There will be no access. 

The fitness center is hosting a fun 1 mile run at Hangar 5 at 3pm.

As per their Facebook Event: Prizes will be awarded for 1st and 2nd fastest run times along with prizes for best adult costume and best children’s costume.

Foundational Movement

Air Squat

Set-up:

  • 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

Strength

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

 

Rep scheme inspired by Built by Bergeron. You should know your 1 rep maxes on all squats. If you don’t, you know your homework.

 

Use the same weight for the 5-4-3 reps. The single reps should be at least 10lbs heavier and add weight each single rep.  EX: 5@105, 1@125, 4@105, 1@135, 3@105, 1@145

WOD

FOR TIME

42 KBS 53/35

21 Back Squats 135/95

5 Rope Climbs*

30 KBS 53/35

15 Back Squats 135/95

3 Rope Climbs*

18 KBS 53/35

9 Back Squats 135/95

1 Rope Climbs*

 

* Rope Climb Scale: 3 Pull Up & 3 Knees to Elbow = 1 rope climb

This fun little WOD is brought to you by Coach Tebo. His time to beat is 12:49Rx.

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