Warm Up
5 Minutes of Rowing
Then…
2 Rounds:
-10 jumping air squats
-5 burpees
-10 Scapular Pull Ups (shoulders engaged)
-5 Strict Pull Ups
WOD
7 Min AMRAP
(As Many Reps as Possible in 7 Min)
-Front Squats/ OR Back Squats
-Every Minute on the Minute 5 Pull Ups
RX Men: 95-115#+ RX Women: 65-75#+
**Go heavier if desired and can hit the goal.
**Choose a number of pull ups or a customization that you will be able to do unbroken each time.
**This workout STARTS with Pull Ups
Score: Total Front Squat Reps ONLY
Goal: 60-90 Reps
7 Min – so easy right???
The goal would be to get about 7-12 front squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken
most of the way. You could break them up into two quick sets but they shouldn’t take more than 10-15 seconds.
The front squats could also be done in two sets with a short break in between.
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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!