Bracing the front rack
We’re hitting another accessory strength move today – a static front rack hold. We’ll be trying to accumulate 5 sets of :60 in the front rack at approximately our 1 rep max front squat weight. Load up – it’s better to break up your sets than to go too light. After each :60, we’ll get a set of as many push ups as we can do.
The WOD has us hitting a 5 minute AMRAP 3 times with a 1 minute break in between each. Each will start with a 30 wallball buy in (again, go heavy here – or if not heavy, at least unbroken!) and then alternates between a run and some DB snatches for the remainder of each 5 minutes.
STR:
Front Rack Holds @ 1RM Front Squat
5 x :60
superset w/ ME push ups
WOD:
3 rounds
AMRAP 5
*30 WB buy in (heavy)
200m run
15 DB snatch (50/35)
=rest 1:00=
I think I get it
i=1;
for i=1:3 {
i++;
clock = 0;
clock (start());
30 WB;
while (clock < 300){
200 m run
15 DB
}
60 seconds rest;
}
WOD: slowest round was 212 reps rx. this was today’s version of max effort. 🙂
#Or in Python
from WOD import CFSV
CFSV.doWOD()
WoD (analog): slowest round 1 even…
WOD: All Rds: 1+200
@ 20# WB, 50# DB
WOD: All Rds: 1+201
@ 20# WB, 50# DB