Today’s WOD Pendlay Rows and Thrusters SWOD A1.4 x 6-8 reps Pendlay Row A2. Ring Hold x 30secs x 3 WOD 50 Thrusters (95/65) * Every minute do 3 Burpees
1. Begin with the bar at shoulder height (or clean from the ground; see below). Keep your elbows up so that the bar is touching the shoulders and collarbone. This allows your body — rather than just your hands — to bear some of the weight. 2. Execute a front squat, still keeping your elbows in front of the bar and upward. Be sure the crease in your hips travels lower than your knees. Elbow position varies but is important. Because the thruster requires a good grip on the bar for the push press, don’t let the bar roll back as far onto your fingertips as you would for a regular squat. However, do keep your elbows in front of the bar rather than directly beneath it. This allows the bar to rest on your body, relieving pressure on your wrists and forearms and allowing your body to assist with driving the bar up, rather than relying on arm strength alone.