Reviewing past articles...

Let's take a look at past G.R. articles covering today's exercises: 

click on any of the titles below to go to the given link

• Sit ups: "Crunch-time" (weighted pic breakdown)
• Swings: "Banded Swings" (video) + "Swing It" (picture breakdown with "how-to")
• Push Presses: "Guess who" + "Breaking down the push press"

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Recipe Of the Day: Almond crusted salmon

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WORKOUT:

3 ROUNDS, max rep * given time, 30 sec break

1 MIN x (L) Iso. Push press

2 MIN x Sit ups

2 MIN x Swings

1 MIN x (R) Iso. Push press

Band(ed) swings

Ayushman demonstrates great form while performing a 40kb banded swing for 25reps.

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Recipe Of the Day: Pumpkin zucchini muffins

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Workout: 
(Pair effort- hit total reps in )
100x push press
90x air squats
80x swings (Arnie wt)
70x push ups
60x crunches
50x burpees
40x v-ups
30x TGU (Arnie wt)
20x plyo squat
10x pop lunges

Swing it

Maria S. shows off her form while performing a DB swing.

Swing breakdown: (1.) Weight shifts to heels, back remains flat, arms are straight. (2.) Hip extension is almost fully achieved, weights shifts from heels to the balls of the feet, arms remain straight. (3,4, & 5.) Full hip extension is achieved, momentum from the "hip snap" carries the weight up, arms remain straight, and the rep is fully achieved.

About the swing: The swing is an excellent exercise engaging the posterior chain, while also working the muscles in your forearm, and the tendons and ligaments from everything in your biceps to your knees.  Since, swings are based on dynamic hip extension performed explosively, they apply to all sorts of other movements, from helping gymnastics (kipping, muscle ups, and ground bridges) to increasing your squats, power clean, or even your deadlift!

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Recipe Of the Day: Beef and Zucchini

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Workout:  OFF DAY

Tuesday's WOD

Ant displays great form on a 60lb swing during Tuesday's night WOD