Thursday 1st September 2016 WOD & Barbell

31st August 2016

hathcock-front-squat

WOD 1

101 front squat warm up

build to front squat weight

 

 

 

 

Additional Work

Rest!

 

 

 

Barbell:

  • Build to a heavy complex of 1 Squat Clean, 1 Hang Squat Clean, 1 Front Squat
  • Drop to 90% and perform 5 more complex
  • Drop to 80% and perform 5 more complex
  • 5 x 3 Heavy Clean Pull @ 110% of complex max
WOD 2

For time and reps:

  • max effort 1000m row/ski/run
    REST 3 MINS
  • max fronts squats @ 52.5/35 RX+=60/42.5
    REST 3 MINS
  • max effort 500m row/ski/run
    REST 2 MINS
  • max fronts squats @ 52.5/35 RX+=60/42.5
    REST 2 MINS
  • max effort 250m row/ski/run
    REST 1 MIN
  • max fronts squats @  52.5/35 RX+=60/42.5
    *30 min cap

 

 

 

 

 

 

 

 

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