Tuesday 12/1/2015

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SWOD: Front Squat (3×21 @37%)
Fitness: 10 Rounds
5 Front Squats
5 Push Ups
Rx: 10 Rounds
2 Front Squats
Max Kipping HSPU
Beyond Rx: 10 Rounds
2 Front Squats
Max Strict HSPU

December is here!

SWOD: The set of 21 front squats is GOING to be difficult to get through. DO NOT put the bar down during this time. The uncomfortable feeling is part of the movement. Lower the weight if it’s too heavy to lift!

WOD: The Bar should be taken from the ground. You may NOT squat clean the first rep.

For top performers the workout should take around 10min. Maximize energy for the HSPU by resting in between the front squat/HSPU, rather than the other way round.

Beyond Rxd and Rxd: The load should be really heavy for 2 reps, but you should still be able to get two in a row for all 10 rounds.

If you don’t know what your 1RM is, or it has been a while, then go off how you are feeling for today. Use a load that you HAVE to be aggressive with to make the two lifts. Especially after around set 5-6.

You should be aiming to get 10+ HSPU on your first round and then drop off by a few after that. Don’t stack abmats as a scale. Rather perform pike HSPU on a box and make them harder than usual.

Score = Time – total number of HSPU (1 HSPU = 1sec)

Fitness: Use a load that is moderately challenging. Meaning, you can comfortably do 5 reps each round but by round 4 it might get a little hard and you will need to work to get the second rep.

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