WOD & Comments
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Here's your chance to rant, rave, or just let it all out.
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York, PA 17403
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Tuesday
WOD:
Overhead Squat, 3-3-3-3-3
Front Squat, 3-3-3-3-3
Back squat, 3-3-3-3-3
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6 comments:
Today the "high noon" crew didn't make it through the whole WOD...they did the following:
tabata situps
tabata pushups
55# kb swing breathing ladder 1-15
OH squats, 3-3-3-3-3
As promised, I did the 55# KB swing breathing ladder, yeah pretty tough, the first few I maybe took in too much air towards the end I needed more. I felt it around the 13th rep. It was tough not to sneak in a breath, but I managed not to...I'd say the next time the back half should be done, I think this is when the controled breathing will really put up a fight.
Good job everyone !
I forgot to mention, I experimented with a new exercise( well new for me, I'm sure it's been done else where)
"bottom squat shoulder press"
basically start with a front squat, at the bottom do a shoulder press, continue to shoulder press while holding & the bottom squat position.
be careful with these, balance and being able to breath while holding the botton squat are the keys...
ok did a search...
there called "sots press"...have fun with these as they will come up soon
also with breathing ladders make sure to stand and take the breaths. you haven't reached failure to the point where you can no longer withstand the pull of gravity. Plus there is more air "up there," then opposed to the ground.
what about on the back side? also try holding the bar in place and squat away from it!
Good WOD, I thought the breathing ladder was killer, my shoulders were spent, it was hard to hold the weight. I put the bug in Kate's ear, she thinking about it, I think she might be interested.
To clarify "hard to hold the weight", it was for the overhead squats. Really had to be tight and concentrate on stability. Speaking of stability that slosh bar is funny.
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