WOD Blog
 | Fri, Jul 10 2020 |  |
| Fri July 10 2020 | Fri July 10 2020 Front Squats | Fri July 10 2020 Recovery | Dirt Nap |
Fri July 10 2020 Front Squats
(Weight)
Front Squat
On the 3:00 x 3Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 6 Reps @ 76% 1RM
Set 3: 2 Reps @ 91% 1RM
| Clint | 275 Rx | | | Lori | 185 Rx | 125. 155. 185 |
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Dirt Nap
(Time)
WOD 'Dirt Nap'
3 Rounds For Time:
15 Hang Squat Cleans 95/65 (75/55)
15 Lateral Barbell Burpees
Scoring: Time
• 'Dirt Nap' is a repeat workout last completed on 5.22.19
• Scores for the last time this workout was completed ranged from 4-10 minutes
HANG SQUAT CLEANS
• Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
• Barbell weight selection is the most important piece of getting the right stimulus
• Choose a weight that you are confident in completing with 1 just break during the workout
• If you're on the fence, go with the lighter option and cycle big sets
LATERAL BARBELL BURPEES
• For the lateral barbell burpee, you can jump-up or step-up out of the bottom
• A two foot takeoff over the bar is prescribed
• You do not have to stand to full extension when jumping over the bar '
| Lori | 7:35 Rx | 65# | | Clint | 6:17 | 115# |
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