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Bench press in a wod?!

Most likely going to have to run this in waves but floor press is also an option (especially for those of you still new to the movement). Couple of other points on this one:  The load should be challenging, but not able to be completed in one or even two sets. It should take at least a minute to complete. Keep the shoulders packed and engage the lats. Do not let the hips rise up off the bench.  For the KTEs, make sure the knees touch the actual elbows or forearms (not the triceps). Shoulder presses need to be strict with no hip or knee involvement. Break up the swings to save your hands and to finish the last sets strong.

Tuesday Tips

Coaching Tips: This is a steady grinder so don’t come out too fast on the first round or two. If your form isn’t great for a squat clean, then just do a power clean into a front squat. For the ring push-ups, the rings must be a couple inches off of the ground [with the straps verticle] for ‘Performance.’ Scaling [ring push-ups] would be moving the feet forward so the straps are at an angle. The bicep mus touch the rings (at a minimum) for the rep to be full range of motion (and full lock out at the top of course). The bumper plate farmer carries mean you can hold them in the hub or at the bottom. Be careful sprinting the burpees, until the later rounds, since it will make everything else much more difficult.

It’s a BBQ kinda weekend!

Are you headed to a potluck BBQ or party over the long weekend? Try this colourful guac to go with some chips from the

Mango, Grapefruit, and Strawberry Guacamole
3-4 ripe avocados, halved
Juice of 1 lime
Juice of 1/2 a lemon
2-3 tbsp finely chopped red onion
1 handful of parsley, roughly chopped
1/2 tsp pepper
1/2 tsp sea salt
1 mango, ripe and chopped into chunks
1 ruby red grapefruit, sectioned
4-5 strawberries, small dice
Place avocados in a bowl with lemon and lime juice, parsley, salt, and pepper.
Mash until smooth (or chunky if you prefer chunky).
Add mangoes, ruby red grapefruit, and strawberries to the bowl. Stir to combine.
Test the seasonings, serve, and enjoy!

Coaching tips

Really emphasize the ‘glide kip’ style of bar muscle up with as little dip at the top as possible. No chicken wings! If you chicken wing, stop the set or rest long enough to ensure you don’t do another one. If you are only good for 1-2 bar muscle ups per round, do them at the start, then finish with some jumping pull ups and toes to bar (don’t just default to the Health option for all rounds). Alternate arms as desired on the overhead lunges. If you legs start getting heavy in the later rounds, make sure you take your time on the box jumps to avoid and mishaps. That said, push the intensity when possible on the kettlebell swings through the jumps because of the 1 min rests. Total time does not include final rest (as always).