Perform a:30 squat hold followed by 10 air squats
Then
15-12-9
Calorie
Empty Bar Front Squat

5 x 1 Front Squat Complex

Every 3:00 for 15:00
1 front squat skill complex

Complex=:03 Pause front squat +no bounce front squat +front squat

The goal is to set the standard for all movement patterns in the pause, continue in the dead stop, and ultimately at the full speed final rep.
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5/11/2022 - WOD

AMRAP 6 Minutes
200m row
20 HSPU
200m row
20 toes to bar
For scoring 10m=1 rep

Duration: Short
Feel: Musc Overload
Pacing: Sustain
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Comments

Gary Bland

Gary Bland 1 week, 1 day ago / Reply

5/11/2022 - WOD: 80 Reps

Gary Bland

Gary Bland 1 week, 1 day ago / Reply

Front Squat Complex: 85 lbs

Michael Bordeaux

Michael Bordeaux 1 week, 2 days ago / Reply

5/11/2022 - WOD: 65 Reps

Robert Woodell

Robert Woodell 1 week, 2 days ago / Reply

5/11/2022 - WOD: 80 Reps

Robert Woodell

Robert Woodell 1 week, 2 days ago / Reply

Front Squat Complex: 165 lbs

Lauren Van Woudenberg 1 week, 2 days ago / Reply

5/11/2022 - WOD: 86 Reps
Notes: SL DL instead of HSPU kip pull

Lauren Van Woudenberg 1 week, 2 days ago / Reply

Front Squat Complex: 95 lbs

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