WOD: 7.8.14

“My mother said to me, ‘If you are a soldier, you will become a general.  If you are a monk, you will become the Pope.’  Instead, I was a painter, and became Picasso.”

~Pablo Picasso

Photo 7-1-14, 10 46 48 PM

 

Strength:

“Front Squat”

Front Squat
1 RM
For weight
GOOD FRONT SQUAT EXECUTION
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

COMMON FAULTS
Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out


Coaching the Front Squat with Katie Hogan

 

 

Fitness:

Watch a video for this workout“Helen”

400 meter Run
21 Kettlebell Swings, (1.5/1-pood)
12 Pull-ups
3 rounds for time

 

Performance:

For time:

  • 10  Wall Balls (20/14-pounds)

  • 10 Toes to Bar

  • 20  Wall Balls

  • 10 Toes to Bar

  • 30 Wall Balls

  • 10 Toes to Bar

  • 40 Wall Balls

  • 10 Toes to Bar

  • 50 Wall Ball

  • 10 Toes to Bar