WOD Blog
 | Mon, Dec 12 2022 |  |
| Mon Dec 12 2022 Double Under Benchmark | Mon Dec 12 2022 Front Squat | The Parent Trap |
Mon Dec 12 2022 Front Squat
(Weight)
Front Squat
15:00 on clock
Build To A 1 rep max
Warmup
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
...Keep building to your heavy with single reps
| Blake S | 287 Rx | PR! | | Clint | 285 Rx | | | Kevin M | 255 Rx | PR! | | Payton | 245 Rx | PR! | | Spencer | 225 Rx | | | David W | 205 Rx | PR! | | Lori | 205 Rx | | | Caleb Mo | 205 Rx | | | Kelila | 165 Rx | | | Scott Ande | 145 Rx | | | Steve L | 135 Rx | | | Lauren J | 130 Rx | New PR |
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The Parent Trap
(Time)
'The Parent Trap'
[On the 0:00]
For Time:
30 Front Squats 135/95 95 / 65 lb
On the Minute:
5 Bar-Facing Burpees
[On the 8:00]
For Time:
800m row or run
[On the 14:00]
For Time:
30 Burpee Box Jump Overs* (24'/20')
On the Minute:
5 Toes to Bar
- Workout Note: The workout begins on the bar-facing burpees, not the front squats. The last part of the workout begins on the toes to bar, not the burpee box jump overs.
- Score: Enter how long it takes to complete each part of the workout.
Strategy:
- Pace the burpees and push the front squats. It pays to go a little faster than you want to on the squats as the leg fatigue sets in pretty quickly here.
- Push the pace on the run but leave enough in the tank for the last part of the workout. Think of this as an 80-90% effort.
- Breathe on the toes to bar and push the pace on the burpee box jump overs. The faster you go, the less less toes to bar you'll need to do!
- Decide how many squats and burpees you'd like to get on the minute. Plan to leave at least 10s to transition before the next minute begins so that no time is wasted at the start of each minute.
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