June 18 WOD
Quick reminders during your squats today:
- Feet shoulder width apart, toes out slightly around 30-degrees.
- STRONG core and lumbar curve; maintained throughout entire movement.
- Drive your hips back, pulling your butt down.
- Push your knees out -- tracking over your feet.
- Hip crease BELOW parallel [with knee]
- Drive straight-up from heel.
Luke, maintaining a good lumbar curve, on his way down during squat warm-ups.
Buy-in
Row 20 calories
Run 400 meters
* Rippetoe Warm-up (Example for someone whose first 1RM attempt will be around 275.)
10-15 quality Air Squats
10 x Bar only
5 x 135
5 x 165
3 x 205
2 x 245
** First 1RM workset @ 275. Increasing your weight slightly with each attempt until failure.
WOD
Back squat 1-1-1-1-1-1-1
Post each 1RM on the Whiteboard. Here is another great Top 3 opportunity!
Cash-out
For time of:
Run 400 meters
18 Knee to elbows
Run 400 meters
18 Burpees
Yes -- those are today's burpees thrown into a timed cash-out for fun.
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I definitely can't figure out the Mindbody site, for the record.
Everyone miss me yet??