Strength WoD: "All Racked Up"
For Load:
Front Squat 3 x 5
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- We have three shorter weeks coming up with the upcoming public holidays. So you will see a short time domain WoD following some strength work. This is the official "Strength Day". Put your best effort in each set. Don't conserve with the conditioning in mind.
- Take a few warm up sets to determine your working weight.
- Hold the SAME weight across all 3 sets. Go heavy by all means but NO FAILS!!
- Hold the standards. Form is priority as always.
- Scale As needed.
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WoD:
AMREP in 4 Minutes:
20 Air Squats
10 Burpees
16 Air Squats
8 Burpees
12 Air Squats
6 Burpees
8 Air Squats
4 Burpees
4 Air Squats
MAX Burpees in time remanning.
.- Simple "easy" WoD. Or is it?? Go out hard and hold onto that pace!
- Burpees to stay as STRICT as possible!
- Hold the standards. Form is priority as always.
- Scale As needed.
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Post Front Squat Load and number of REPS in WoD to Beyond The Whiteboard.
It all starts with the SQUAT
Score pic goes up next day