Wednesday, February 27, 2019

Accessories

12:00 EMOM With a Partner:
*Partner 1 starts on "even" and partner 2 starts on "odd"
Even: Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (Bare Barbell)
Odd: Handstand Walk Practice

WOD
"Gracious"
In a 9:00 Window:
1000 m Row
Then, AMRAP in remaining time of:
10 KB Swings (1.5/1)
10 Total Overhead Waiters Lunges (5 reps with KB in right hand, 5 reps with KB in left hand)
5 Burpees

A Tip For Today
Yes, you read that right.  The weight for the EMOM is a bare bar.  Nobody is above basic mechanics.  How many people do you know move a bare bar with no errors?  Did you know that the best way to fix issues is with no weight?  Did you know that professional Olympic lifters warm up with a bare bar and then add small amounts of weight? You will never see an Olympic lifter "warm up" with 45 lb. plates on the bar.  Your central nervous system, your joints, muscles, etc. need a gradual warm up!  So fix your mechanics with a bare bar because we are more impressed with how you move a bar as opposed to how much weight you have on it.