Shoulder to Shoulder

IMG_2168SKILL- Max effort front rack isometric Squat hold- 95# max WOD Complete as many rounds as possible in 20 minutes of: 5 Chest-to-Bar Pull-ups 10 Ring Dips 15 Overhead Squats  - 95-lb./65-lb.

Complete each movement in no more than 2 sets.  If unable complete the first 5 rounds unbroken, decrease the reps.

IMG_2167 IMG_2155 Front Squat isometric hold squat-off's went down today!  Had some serious fight to hold that bottom position for time!  Nice work to Brenna, George, Heather, and Scott for hitting above the 2 minute mark!

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Beginner Modifications: Complete as many rounds as possible in 12 minutes of: 5 ring rows to the sternum 7 jumping bar dips 10 overhead squats -55-lb./35-lb. The time has been decreased to reduce the total volume of repetitions. Place the feet in a position that allows full range of motion. The rings should come into contact with the sternum at the top and the arms fully extended at the bottom of the movement. Placing the feet closer to the hanging position of the rings will increase the difficulty of the movement. During the jumping bar dips, ensure the arms are fully locked at the top. Lower the body until the shoulders are below the elbows. Use the legs as much as necessary to achieve full range of motion.

IMG_2132 IMG_2129 IMG_2161 IMG_2163 IMG_2162 IMG_2154 During the overhead squat, press the arms and shoulders up into the bar during the execution.  This will provide stability under the bar, as well as drive the hip upward.

Intermediate Modifications: Complete as many rounds as possible in 20 minutes of: 3 chest-to-bar pull-ups 7 ring dips 12 overhead squats  75-lb./55-lb.

The reps have been decreased so the athlete can complete each movement in no more than 2 sets.