WODs
 | Tue, Mar 8 2016 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (282 days ago) |
| Single Leg RDL and Skater Squats - Skill Work | 20160308 MetCon |
Single Leg RDL and Skater Squats - Skill Work(Weight) Single Leg RDL - Perform 10 sets of 5 reps, each leg ****Determine optimal Single Leg RDL Range by testing lumbar breakage without KB (hand on back) ****Once range is determined, evaluate balance and strength and determine KB weight with stiff leg. ****Glutes tight, lifted leg inline with torso ****If needed start with KB on Box or stacked weights for bottom position. Skater Squats ****Utilize Single Leg RDL Range ****Once range is determined, evaluate balance and strength and determine KB weight with Squat. ****Glutes tight, lifted leg inline with torso, squat with vertical shin, drive through heel, knee behind toe ****If needed start with KB on Box or stacked weights for bottom position. |
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