WOD Tue. Oct. 2

October 1st, 2012

We are celebrating our 1 year anniversary this Saturday. We are also holding a fundraiser for Luke Elliott who is going to go to Papua New Guinea as a missionary. Please see our events section for more information. Hope to see you all join us on Saturday.


Basics Skillwork: Front Squats and Back Squats
Level 1/2: Back Squat 3 x 15 @ 30-40% / OHS 3 x 15 @ 30-40% – The purpose here is to really work on mechanics and FULL range of motion. Over the past year we’ve seen a HUGE amount of gains from many of our members. Squat weights have gone up significantly, but we have noticed lately┬áthat a good portion of you are starting to sacrificing proper mechanics and range of motion in order to go heavier. This is NOT a good idea. If this is not corrected, then we will start seeing injuries. The result would then be going way back in weight or even having to completely stop doing weighted squats due to a spine problem. Be smart! Do this with a partner and really watch each other for:

  • Proper spine aligment.
  • Breaking with hip first.
  • Weight on heels.
  • Maintaining the whole movement strictly in the vertical plane.
  • Going down past parallel.
  • Preventing knees from travelling/wobbling in.
  • Looking straight ahead.

Level 2
Three rounds for time of:
100 yards Walking lunge
Handstand walk 20 yards
50 Kettlebell swings, 35#/20#

Level 1
Three rounds for time of:
100 yards Walking lunge
Handstand arm lifts against wall, 20 (10 each arm. Lift one hand and touch shoulder, while maintaining handstand position against wall.)
50 Kettlebell swings, 35#/20#

Three rounds for time of:
100 yards Walking lung
20 yards Bear crawl
25 Kettlebell swings, 35#/20#