Tuesday May 4, 2010

THIS MONTH:  SQUAT THERAPY FOR ALL!  WATCH THE VIDEO ON THE JOURNAL AND  PUT INTO WARM UP, OR WORK ON AFTER THE WOD.  PICK A TARGET AND USE IT EVERY TIME YOU SQUAT.  MAKE A GOAL FOR YOUR SQUAT AND WORK ON IT ALL MONTH.  IT COULD BE JUST A REGULAR AIR SQUAT- HERE ARE SOME IDEAS:” I WANT TO GET TO PARALLEL” “I WANT TO BREAK PARALLEL EVERY TIME”  “I WANT TO BE ABLE TO SQUAT WITH 35# BAR IN SETS OF 10”—DO NOT BE AFRAID! STICK YOUR BUTT BACK AND GET DOWN!!

WOD: 5 rds  ( courtesy opt–but be thankful, he asked for 7 rds!)if you’re new, talk to your coach about 3 rds

10 sdlhp w/ 2 pd. kb

20 clapping push ups

30 pistols

40 du

rest 4 minutes

Scaling options:  adjust weight for sdlhp but still use a kb.  regular push ups but they need to be one step harder than normal (some suggestions are, ring push ups, weighted push ups).  for pistols, scale would be to use a box to target or to do pistols from a box and lower for work on the count down and use other leg for help up. for du, sub tuck jumps, not 3:1.