Happy Friday! We made it through a full week (unless this is your CWS, but then you’re not reading this and I still win!)
Today we’re getting after some front squats in our strength portion of class. This is a move that some of us have a harder time with so today as we tackle the 5 rounds of 5 reps we use 60-60% of our 1RM. This is a weight that allows us to focus on proper form and movement. Just like your grandpa said, “If it’s worth doing, it is worth doing right”.
If, perchance, your grandpa never said that, then I say this, “If you can’t do it light, you will never do it heavy”. There, some old guy has imparted wisdom.
After that, our end of the week WOD is an AMRAP 18 of four classic movements that will make you a better person. 12/9 calories on the assault bike (more on the Schwinn), 15 Wallballs, 12 Alternating Dumbell Snatches, and 9 Toes to Bar.
As we say for every WOD, if you cannot take this WOD at RX, then find the most difficult scale you can fully accomplish and do it. Keep doing that until you move to the next hardest scale option all the way to RX. The journey of 1000 miles start with a single wall ball at 12 lbs. I paraphrase, but you get it, right?
When that is all finished, clean up your area, find a friend (new or old, it really doesn’t matter) and give them a high five. Look at them in the face and say, “you did a great job, have a great weekend”.
See you Monday!
HWCF Athlete Taylor taking the Wallball to task
Front Squat 5×5 @60-65%
18 min AMRAP
12/9 Cal Bike/Row
12 alternating dumbbell snatches (50/35)
9 Toes to Bar