Partner WOD:

IMG_9128

1000m Row
100 Alternating Single Arm Ball Slam (20/15)*
400m Run (together)
50 Box Jumps (24/20)
400m Run (together)
100 Hang Power Snatches (75/55)
1000m Row

* https://m.youtube.com/watch?v=XKFyHOp1d0k

CONDITIONING WOD:
800m Run
40 Sit-ups
20 Box Jumps
5 Rope Climbs
20 Box Jumps
40 Sit-ups
800m Run


A great tip from T-Nation to keep in mind for our next squat day:

Tip: Avoid the Ballerina Lift-Off

It’s a common squat mistake that most people don’t even realize they’re making. Here’s why it’s wrong and how to fix it.

by Eirik Sandvik | 10/26/16
Ditch the Tu-Tu

A ballerina lift-off sounds kind of nice, but it’s really just silly, and potentially problematic. It refers to the “technique” of performing a calf raise during the lift-off process, where you “reach” for the bar.

When squatting, going up on your toes is one of the last things you want to do, at least if you want to keep an alignment that supports your body during the movement. Doing this, while at the same time getting the bar over the J-cups is, well, a problem. First, you have to balance. Second, it creates a reduced base of support.

Do This Instead: Quarter-Squat Lift-Off

Setting the barbell up at about sternum height/middle chest area is a safe bet for most people. Setting up correctly will lead to a quarter-squat type of lift-off, which also makes it easy to get tight during the set-up, rather than having to reach up to get the bar down.

read full post here…