Warm Up
8 Minute Row
Then…
3 Rounds:
-10 burpees
-10 Front Squats with empty barbell
WOD
7 Rounds For Time
-7 Front Squats
-14 Push Ups
RX Men: 95-115#
RX Women: 65-75#
Goal: 7-11 Min
Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way. Note the rep difference in this version.
We are looking for 1:00-1:30 per round. That’s roughly 30-45 seconds per movement.
The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows – keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.