WOD

Workout: Cindy
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-Ups
10 One-Legged Squats, Alternating
15 Pull-Ups

Post your choice of girl and rounds completed to comments.

Full Lockout

At some point during any workout involving something like a handstand push-up or any shoulder-to-overhead movements, you’ve probably heard your coaches harping on people to lock out their elbows and wondered why it matters. Well, besides not completing full range of motion, by leaving the elbows soft you’re also training yourself to never achieve full lockout of the arms and leaving yourself at risk for a nasty injury. In a movement like the snatch or overhead squat, maintaining fully locked out arms is how we stay in control of the barbell. We can control it forward or backward in order to bail safely. With soft elbows, we’ve limited our range of motion overhead and an attempt to bail could easily result in a dislocated shoulder or a barbell to the head. Not to mention, for those of us who are currently focusing on training our Olympic Lifts, failure to lockout the elbows in both the snatch and jerk will result in a “no lift” in competition. So, next time you’re doing a handstand push-up or a banded tricep press-down and your coach gets on you to lockout your elbows, know that they’re doing it for a good reason.

Address:

3025 1st Ave Seattle, WA 98121

Phone Number: