Emily workin her front squats!
Superset (not for time, but go right into the next)
3 Sets
8-12 Strict Bent Over Rows
8-12 Band Pull aparts
3 Sets for quality, not time
10 Strict Ring Dips (scale to bar dips, paralettes or thin purple band only)
1 Leg less rope climb (scale to regular rope climb, or 10 supine ring rows)
10 straight leg deadlifts (only go down until you feel the hamstring get tight, then back up!)
WOD
7min CAP:
100 Double Unders
25 T2B
25 Pull Ups
AMRAP KB Swings 24/16kg
5:30pm Competitor WOD
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
5 RFT:
10 Power Cleans, 135/95
10 Burpees
2. Skills
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.
**NUTRITION CHALLENGE**
Journal Submission #1 (and you will always be group #1 for all other submissions, so please remember) DUE THIS WED, JAN 22nd
Kim Winters, Marc, Marcie DeVilbiss Stoniecki, Shelly McRae Harrell, Kara Kirkpatrick, Jonida Shtrepi-Hendricks, Sarah Oldham, Rosa Waipa, Brett Cummings, Tanisha Paige, Rich Batzel, Amanda Ausfeld Ramassini, Cindy Hinkle, Sammy Hinkle, Allison Humphrey Gillespie, Kimberly Humphrey Hart, Kenneth Guinn, Desiree Trevino, Dan Ford and Debbie Huber Ford.
ALL OTHERS ARE DUE FRIDAY (you will be journal submission group #2 here on out)
Kim Winters, Marc, Marcie DeVilbiss Stoniecki, Shelly McRae Harrell, Kara Kirkpatrick, Jonida Shtrepi-Hendricks, Sarah Oldham, Rosa Waipa, Brett Cummings, Tanisha Paige, Rich Batzel, Amanda Ausfeld Ramassini, Cindy Hinkle, Sammy Hinkle, Allison Humphrey Gillespie, Kimberly Humphrey Hart, Kenneth Guinn, Desiree Trevino, Dan Ford and Debbie Huber Ford.
ALL OTHERS ARE DUE FRIDAY (you will be journal submission group #2 here on out)
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