WOD Sat 8-25-12
August 24, 2012
WOD Tue 8-28-12 – ‘Grace’
August 27, 2012

WOD Mon 8-27-12

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Front Squats are an excellent training tool, building strength and flexibility needed for heavy cleans.

 

Warmup:
800M row – 200 easy, 200 fast
5 rounds NFT:
10 jumping jacks
15 sec handstand hold
10 PVC air squats
 
Strength/Skill: Front Squats
5 sets of 5 reps from 60% to 80% of your 1 rep max
– if you don’t know your 1RM use your perceived effort – these are not 5 rep max attempts but your weight should increase every set and the last 2 sets should be very challenging
 
 
Conditioning:
7 Rounds for time
7 Front Squats 135/95 (from the ground – no racks)
7 burpees
1 shuttle run
 
Cool down:
Quad stretches, 500M easy row, shoulder mobility and wrist/forearm stretches
 
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