Thursday 6-7-18
Teams of 3
AMRAP 24 MIN
Row 500m
200m Farmers walk (70#/53#)
15 Sanbag over shoulder (150#/100#)
*Rotate when all athletes are done with
their station
55+ RX
Teams of 3
AMRAP 24 MIN
Row 500m
200m Farmers walk (53#/35#)
15 Sanbag over shoulder (100#/80#)
*Rotate when all athletes are done with
their station
I’m sure you’ve heard it… “Knees out!”, but do you know why we give this cue? The knee is a hinge joint, meaning it’s meant to move forwards and back, not side to side. Making sure the knee is tracking with the angle of the foot keeps the joint healthy and safe. Another positive side effect of pushing the knees out is glute engagement! By “spreading the floor” or “screwing the feet into the ground” we can engage the glutes, helping us lift more weight! And who doesn’t want that?!?!
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