Workout: Three rounds for time of:
21 Kettlebell Swings (55,35)
3 Rope Climb Ascents
21 Box Jumps (20″)
21 Hip Extensions
Walking lunge, 150 ft
NOTE: Please wear pants and/or tall socks if you plan on doing rope climbs today.
“Breaking The Bar Back”
You hear your coaches say it every time the overhead squat appears in a WOD, but what does it actually mean and how is it supposed to help you? By trying to “break the bar” in the overhead position, you’re forcing your shoulders to externally rotate and expose the armpits, helping you to actively support the load (instead of just letting it sit on you), and thus keeping it in line over the middle of your body. If you’ve ever lost the barbell forward in the bottom of an overhead squat, ask yourself if you were actively trying to snap that bar in half, or if you were just letting it sit on top of you. We’re betting you probably already know the answer.