WOD Blog
 | Fri, Jul 31 2020 |  |
| Fri Jul 31 2020 | Fri Jul 31 2020 Front Squat | Hot Flash | Fri Jul 31 2020 Tabata Abs |
Fri Jul 31 2020 Front Squat
(Weight)
Front Squat
3 Sets of 2 @ 70% of 1RM
The first rep of each set is a 2 second pause in the bottom of the squat
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Hot Flash
(Time)
WOD 'Hot Flash'
30-20-10:
Power Snatches 95/65 (75/55)
Push Press 95/65 (75/55)
12 Minute Time Cap
• We'll work through large ranges of motion in this simple couplet of weightlifting and gymnastics
• This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively
• Choose weights and variations that ideally allow you to complete this under the 12 minute time cap
POWER SNATCHES
• Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh
• Within the workout, smaller sets are preferred over quick singles
PUSH PRESS
• Choose a weight that you could do 21 reps unbroken when fresh.
• If you're not there yet, we can reduce the weight or volume.
• Common volume modifications from the prescribed 60 reps will be:
• 21-15-9 (45 Total Reps)
• 15-10-5 (30 Total Reps)
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