WOD
“Fast Front”
For time:
30 Front squats (205lbs/135lbs)
– At the top of each minute, perform 6 hand-release push ups (this includes following 3-2-1 go)
– Bar comes from the floor
STIMULUS
Total time: Under 10 minutes
*White Board Brief:*
This one should be moderately heavy and on the faster side for us. The load should be something that we can clean each round and then get right into our reps. In terms of capacity, this is a load that we could perform at least 5 reps unbroken at; thus this should not be anywhere close to maximal for us. There will be a little disruption from our push ups which shouldn’t be taking us longer than 10-15 seconds each round.
*Modifications*
1. Front squat
– Scale the load to allow us to perform at least sets of 5 consistently throughout the workout and also easily make the clean to start (power clean is acceptable)
– If we have a single arm injury, perform with a heavy kettlebell in the good arm
2. Push up
– Scale to whatever option allows us to consistently perform 6 unbroken reps today : wide-stance, kipping, off the knees, or off an elevated platform
– If we are unable to scale to these due to an injury, scale to a single arm DB floor press