Picture courtesy of John Calhoun. Vashon, Keenan, Gavin, Bridgett, and Kimberly hanging with our athletes. Love, love, love our community!
FITNESS:
Strength:
Pause Squats
5×2 @ 70%
Set start every 2 min
Post weight used to comments/www.logwod.com
Hold the bottom position for a two count (one-one thousand, two-one thousand, UP!!!!) Do not bounce at the bottom. Hold the position TIGHT! This will allow you to explode out of the bottom.
Picture courtesy of CrossFit Super Human. I love this picture as it illustrates how natural the squat position is. This little kid hasn’t learned bad habits in body position. The kid hasn’t grown accustomed to sitting in chairs. The proper squat is so natural. So, be natural!
WOD:
4 Rounds For Time:
25 Hand Release Pushups
25 Butterfly Situps
25 Pullups
Post time to comments/www.logwod.com
Cash Out
Downward Facing dog for 2min
Couch Stretch 2 min per side
PERFORMANCE:
Strength:
Pause Squats
5×2 @ 70%
Set start every 2 min
Post weight used to comments/www.logwod.com
WOD:
4 Rounds For Time:
25 Hand Release Pushups
25 GHD Situps
25 Chest To Bar Pullups
Post time to comments/www.logwod.com
Cash Out:
Downward Facing dog for 2min
Couch Stretch 2 min per side
CrossFit Team Offutt Tactical Fitness 