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REMINDER

We will be cancelling the 6:30PM class tomorrow, Friday the 26th, for our trivia night/going away party for Sydney and Corey.  Hope to see you all there![/text-with-icon][vc_column_text]

Skill

Front squat w/2 second pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

5 Rounds of 2 minutes on 2 minutes off

200M Run
then
Max reps of wall ball shots 20/14 lb 10/9 ‘

Workout notes

This workout is a five round interval workout with a 1:1 work:rest ratio.  You will have two minutes to score as many wall ball shots as possible following a 200M Run.  The time frame is pretty tight so scale the distance to a 100M if needed.  Ideally you should be at your wall ball station with about a minute left on the clock. That would then give you roughly a minute to score wall ball shots.  The best strategy for the wall ball shots is going to be one to two large sets rather than chipping away with small sets.  Because we have a long rest between efforts use this opportunity to treat each round like a sprint by pushing the pace on the run and try for larger sets of wall ball shots.

 

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