Tuesday 100216

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For max loads:

Back squat 1 – 10 – 1 – 20 – 1 – 30 reps

Rest as needed between efforts.

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Clinton enjoying some double unders without the focus on time.

The body row is a fantastic tool for developing pull-ups, whether it be a static pull-up, a kipping pull-up, or a chest to bar pull-up.  It also improves muscle imbalances that cannot be quantified until the affected muscles are recruited during a movement, such as the overhead squat.

A beginner can start by standing with their feet directly beneath the rings, grasping the rings with a closed grip, and lying back.  The keys to making the body row an effective training tool are keeping the body tight and straight throughout the movement, extend to full range of motion, and maintaining a core-to-extremity muscle recruitment.

There are many variations for more advanced athletes, including elevated leg body rows and false grip body rows.  However, the benefit of doing these movements are negated if you choose to ignore the key points.  So remember, keep the body straight from the neck to the heels, pull from a fully extended arm position at the bottom and a ring-to-chest position at the top, and begin the pull with the core by drawing the shoulder blades together and then squeezing the elbows back past the rib cage. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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