Friday 12 October 2018

It’s Friday and let’s keep working for the weekend by pushing through some front squats and an AMRAP.

Today’s strength work will focus on the Front Squat for 5 sets of 5 reps at 65-70% of your 1RM. Keep the movement consistent and unbroken. A few key points to keep in mind: Keep your chest up and elbows high, focus on completing a full squat (or as absolutely low as you can go), Keep the heels flat on the ground.

Finish that strong, clean up your bar, get some water and get ready to push through the four movements in today’s WOD. For 11 minutes, complete as many rounds as possible of 30 Double Unders, 7 Toes to Bar, 7 DB Front Rack Squats (50/35), and 7 DB Push Presses (50/35).

Get it done and have a great weekend!

HWCF 0615 paying the man


Front Squat 5×5 @65-70%


30 Double Unders (60 singles)
7 Toes to Bar
7 db squats (50/35)
7 db pushpress (50/35)

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