Wednesday, January 3rd
Today:
Front Squat w/ 2-sec Pause
1RM
Then
For Time
20 Front Squats (95/65)
30 Box Jumps (24/20)
40 Kettlebell Swings (53/35)
50 Wall-Balls (20/14)
Today's WOD
Friday, September 29th
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!
Posted in Workout of the Day
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