15-16SEPT14: Baseline #1

Welcome back to our 2nd week of workouts, athletes! Hopefully by now most of the soreness from your first WOD has gone away 🙂 For today’s lesson, we will learn one of the most important movements…EVER! It’s called the air squat, or simply the squat, and we’ll really break this one down step by step before putting it to use in today’s WOD. We will also learn and practice another body-weight movement called the Push-Up! While you think you may know this movement, we’ll take the time in class to really go over proper form and demonstrate effective scales for those who do not yet have a strict push-up (NO KNEE-PUSH-UPS IN HERE!!!)

Today’s WOD (you can find it below the videos) also happens to be one of the most important WOD’s we will complete this year, and one of the only workouts we will DEFINITELY repeat a 2nd and a 3rd time before the semester is over (did I hear the PR bell ring?!?).  It’s called “Baseline,” and we will be using it as a way to measure our fitness gains throughout the year. Ideally, we will see our times for this workout shrink each time we complete it, as our fitness level and metabolic conditioning significantly improves. Here’s our videos of the day (VOD’s):


4 Rounds for Time:

10 Push-Ups + 20 Air Squats + 400m Run

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