25th October 2018
WOD WOD, October 26, 2018
Front Squat Fridays
Warm-up
Paused Front Squat (Weight)
Rotating EMOM 18 minutes
Minute 1 : 3 x Pause Front Squats
Minute 2 : 1-2 x Rope climb / Variation – legless if possible
Minute 3 : Full Rest minute
*FS TEMPO : 2-2-1-2
*Start Load : 50 % Front Squat 1RM
*Only increase load for 4 sets – hold for next 2
*ROPE: 15 ft / seated practice / floor pulls
Metcon (Time)
HAAM : Time to push on this one – 10 min cap
50 x Wall Balls 9 / 6kg
50 x Burpees
50 x Wall Balls 9 / 6kg
Nowhere to hide on this beast – simple pleasures
OPTIONS:
Wall Ball: Reduce load / Distance / Goblet Squat / 30 Reps
Burpee : Nurpee
B) Lunge flow – Squat Prep
Glute Pulls / Hip Pulls / Lunge and Reach / KB cossack / Ankles