Monday, January 28, 2019

Accessories

3 RNFT: Increase Weight Each Round
1a) 5 Per Side Cossack Squat
1b) 5 Back Squat
1c) 5 Power Cleans

WOD
"Alexander"
With a Partner:
5 RFT:
31 Back Squats (135/95)
12 Power Clean (185/125)

Post WOD:
100 Banded Good Mornings

A Tip For Today
With the Open approaching, you need to be aware of not only your intensity, but also your range of motion.  In the Open, you will have a judge counting your reps and making sure you adhere to the movement standards.  On the squat, make sure your hip crease is below the top of your knee and that you stand to full hip and knee extension at the top.  On the clean, you must show control, full extension of the hip and knees, and elbows in front of the bar at the top of each rep.  You might be surprised at how short your range of motions are if you haven't been paying attention.

In Honor and Memory of:
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.