TUESDAY’S WOD: (now changed based on the forecast)
5 Rounds for time:
30 Abmat situps
20 box jump (20″)
Besides the Big Nose, can you see the difference in the 2 sequences? Power is generated from rapid vertical hip extension (i.e. not a pelvic thrust). If the arms are engaged to lift the load, instead of to pull yourself under the bar at the bar’s apex, then the hip’s potential is lost, and overall power decreased. Elbows bending before full hip extension is a sure sign of incomplete hip extension and lost power.
Watch Nicole put up a heavy PC. Note how the weight hangs in mid-air after the hip extension, allowing her to pull herself under the bar.