07/16/2016 Happy Saturday!

The Zercher squat was an excellent option for Gary yesterday.  Mobility issues prevent a proper front rack position and this was just what the doctor ordered to maintain an upright torso and build strength in the squat.

The Zercher squat was an excellent option for Gary yesterday. Mobility issues prevent a proper front rack position and this was just what the doctor ordered to maintain an upright torso and build strength in the squat.  Great job Gary!

WOD:

Row 250m
45 SDHP (95/65lbs)
45 KB Swing (24/16kg)
Row 500m
35 SDHP
35 KB Swing
Row 750m
25 SDHP
25 KB Swing
Row 1km
15 SDHP
15 KB Swing

Beyond Rxd and Rxd: The load for the SDHP is the same for everybody, but the KB Swing is slightly heavier for the Beyond Rxd category. The sets of SDHP and Swing will need to be broken up from the start.  Decide on a number in your head for how many reps you want to do each time you pick the weight up, and then stick to that no matter what!

Fitness:  use the same KB for the SDHP that you use for the Swing. The load should be challenging for 10 reps of each movement.

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