Just 2 short days until the 2019 RODAPALOOZA!!!!! .
Photo Credit: Steph Moore.

 Strength WoD:

For Load:

Front Rack Lunge

10 - 10 - 10 - 10 - 10

.

Post WoD

Tabata L-Hang / Tuck

(8 x :20s on / :10s off)

.

• The Front Rack lunge is a great tool to address imbalances we have from side to side with regard to our leg & hip strength levels. Regular squatting (with two legs) is great for building strength however we can, if we bias our squatting patterns, we can over rely on one side of your body. Ever come out of a heavy squat and feel yourself shifting toward one side? That is a signal that we have an imbalance in that area.
• Why worry about muscle imbalance? Well, if left too long without change you may find that the stronger side gets overused and weary. Or the weaker side continues to get weaker relative to your other side and could lead to other areas of the body looking to compensate (think lower back) and it then leads to other issues. All this can be addressed by treating your body & your limbs as independent entities. Let each leg today fend for itself and be sure to play to the limits on the weaker side. 10 Front rack lunges may not sound like a lot but as any strength day we do we want to maximise your sets by going as heavy as your form allows.
• Today we will also be cleaning the bar off the floor. Thats right, no racks! Think about it, if you intend on lifting this weight with one leg you better be sure that you can clean the thing up in the first instance.
• We will finish off the session with some L-hangs. This is where you will hang from the pull up bars and hold an "L" shape (or tuck) for 8 rounds of 20 seconds followed by 10 seconds rest. Enjoy!
• Get around each other, watch your buddies lift, grab sone high fives and lets roll!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. work Hard. Be Happy.

.

Post your LOADS to Beyond The Whiteboard