WOD Blog
 | Wed, Apr 21 2021 |  |
| Wed Apr 21 2021 OH Squat hold | Wed Apr 21 2021 Tempo Front Squats | Emergency Brake |
Wed Apr 21 2021 OH Squat hold
(Weight)
Positions - Static Hold Benchmark
Build to a Heavy:
:15s Overhead Squat Hold
Stimulus
- Aiming to build some strength and stability in our squat and overhead positions in this cycle.
- Movement quality is top priority. Let's be sure not to sacrifice our positioning by putting a weight on the bar that our body is not yet ready for.
- Set up a clock or have someone count :15s out loud to ensure that we hold for the entire 15.
| Blake S | 195 Rx | | | Clint | 185 Rx | | | Spencer | 105 Rx | | | Steve L | 75 Rx | | | Scott Ande | 65 Rx | | | Mark E | 35 Rx | | | Kevin T | 35 Rx | |
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Wed Apr 21 2021 Tempo Front Squats
(Weight)
Tempo Front Squats
4 Sets:
2 Tempo Front Squats
Tempo: 5 Seconds Down (No Pause)
- Looking to build some strength in the front squat throughout this cycle.
- Aim is to pull the torso taller and taller during descent.
- Build by feel on the last set. Form is more important than load.
All percentages based on 1RM Front Squat:
Set 1 - 50%
Set 2 - 55%
Set 3 - 60%
Sets 4- 65%
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Emergency Brake
(Time, Rx+)
'Emergency Brake'
Working through 8 Rounds of 2:00 On, 1:00 Off:
For Time:
24/18 Calorie Bike or Row, 30 Power Cleans
24/18 Calorie Bike or Row, 30 Front Squats
24/18 Calorie Bike or Row, 30 Squat Cleans
RX+ 135/95 RX 115/85 55+ RX 95/65
Athletes pick up where they left off in the chipper after each 1:00 rest. Score is completion time, including rest periods. 8 Round Cap.
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