WOD for Friday 7-8-16. A monkey-stomping good time is headed your way!July 8, 2016
First, please recall that there is no 6pm class.
So be advised, while I’ve never programmed this before and have yet to do it myself, I’m fairly certain that this will deliver a good hard dose of “Everyone Will Suffer”. please note the changes from Sunday’s original prescription: the 5 burpee penalty for breaking up a set remains, but the weights/movements have changed. This change puts a little more gameplay/strategy into the mix and should make it more fun for all.
Friday- Long Duration
For time/ reverse ladder
25 Front Squats, 5 Toes To Bar
20 Front Squats, 10 Toes to Bar
15 Front Squats, 15 Toes To Bar
10 Front Squats, 20 Toes to Bar
5 Front Squats, 25 Toes to Bar
Competitors: 135/95 on the Fronts. Toes to bar. Fitness Athletes 115/75 is your Front Squat weight. Knees to Chest is your toes to bar substitution. Knees to chest is stricter than our normal hanging knee raise. We’re asking you to contact your quads to your abs/ribs/sternum, BUT this is self-policed, AKA the honor system, so….. (shrug).
Barbells come off the floor, so you must be able to clean the weight you choose to squat.
Any break in the set of Front Squats or Hanging Element and you must complete 5 burpees before continuing. A break constitutes moving the bar off the front rack, so holding it at the hang, or putting it on your back would trigger the penalty. Stopping at the top with the bar still in position is allowed. On the hanging elements, letting go of the bar or putting some other bodypart on a surface (your foot on the wall, for instance) would trigger 5 burpees. Stopping anywhere within the range of motion would not.