1:00 Neck Rolls
3 X 0:20 Hollow Body Hold
10 Air Squats
5 Front Squats (Just the Bar)
5 Front Squats (40% of your Front Squat Max)
5 Front Squats (50% of your Front Squat Max)
5 Front Squats (60% of your Squat Max)
If you do not know your front squat max, then guess for the warm-up…you will find it out for sure soon;)
Skills / Strength
5 Sets (3:00 Rest)
5 Front Squats (5 Rep Max)
Perform 5 sets resting 3 minutes between sets with each set consisting of 5 front squats. Work your way up to the heaviest set of 5 you can do keeping your form intact.
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders
3 X 4:00 AMRAPs (2:00 Rest)
10 Overhead Squats (Men: 115lb / Women: 75lb / Beginner: 15lb)
Take the barbell off the rack like you are going to do a back squat. Step back from the rack. You will need to position your hands for the overhead squat. Then you will need to Push Jerk the weight into the overhead position. *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.
5 Back Squats (Men: 115lb / Women: 75lb / Beginner: 15lb)
Set the clock for 4 minutes. Perform 10 pull-ups, 10 overhead squats, and 5 back squats as many times as you can in that 4 minute period. Rest 2 minutes and repeat for a total of 3 rounds. Start the next round wherever you left off the previous round. Post your total rounds to comments.
3 Rounds (1:00 Rest)
6 Overhead Squats (PVC Pipe or Broomstick or just the bar)
WOD at Home ©2012