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WOD – Tue, Jul 30

Intent

Front squat position work and strength + short burner. Today for the strength work, we want to specifically focus on keeping a tall chest and heels on the ground. Doing both of these things are tough for many in the front squat so be sure to warm up well. Make sure your lats and triceps are open, supple and ready to rock. On the conditioning today, the 9:00 looks short but with only a couplet, it seems to go on forever. Scale so that you know you can hit the wall ball unbroken for several rounds and finish the gymnastics movement in around :30-:40 or below each round.

Warm Up (Checkmark)

3:00 bike or row

___________

10 Banded pass through

10 Overhead banded pull a part

10 Banded overhead walking lunge

10 Banded around knees air squat

2 rounds

____________

5 Wall Squat

5 light goblet squat (2 count pause)

5 Air squat

2 rounds

Front Squat (4 Rounds for reps)

Every 3:00 execute 1 set of front squats

4×5 at 70-75% 1rm

Workout (AMRAP – Rounds and Reps)

RXConditioning:

3 Burpee bar muscle up

9 Wallball (20/14lb.) (10/9ft.)

9:00 AMRAP

Intermediate:

3 Burpee Chest to bar pull up

9 Wallball (14/10lb.) (10/9ft.)

9:00 AMRAP

Baseline:

3 Burpee to target + 6 ring rows

9 Wallball (10/6 lb.) (9ft.)

9:00 AMRAP

Cool Down (Checkmark)

3×10 Terminal knee extension

+

3×12 Standing single arm upright Row (DB)

Rest as needed between supersets.