Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 6×2 (@80%1RM of front squat)

WOD:
5 rounds:
20 cal Airdyne
400m Run
12 Chin-ups
Rest 2 minutes

Post loads and time comments.

Strength cycle notes:
a. Front squats, “6×2” means 6 sets of two reps. You will do all six sets at 80% of your 1 rep max. You will warm up to that 80%, and once you get to it, begin your six sets. Rest about two minutes between each set.
b. With the front squat, focus on driving the elbows UP from the bottom of the squat.

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Post thoughts to comments.

Media:
Friday WOD, August 1, 2014

2 thoughts on “Friday WOD, August 1, 2014

  • August 1, 2014 at 4:48 pm
    Permalink

    Strength: 230#
    WOD: 23:46rx (Splits: 3:16, 3:02, 3:08, 3:10, 3:10)

  • August 1, 2014 at 8:03 pm
    Permalink

    FS-235
    WOD: 24:11 (3:22, 3:01, 3:11, 3:17, 3:22. That may not be completely accurate but I know the first 3 are right)

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