Wednesday’s WOD at 6, 7, 9, and 10am… and again at 4pm *YOGA at 6pm
Tempo Front Squat (3 second lower)
Turkish Get Up
Record heaviest squat and TGU set
The goal today is to move with purpose and intentionally. Slowing down the front squat with a 3 second lower means you’ll be forced to find the correct movement path (hips back and down, elbows up, heels down, knees out, etc). If you don’t, it will clearly show you (and the coaches) where your front squat needs work. A 5 rep set with a 3 second lower on each rep takes about 25-30 seconds, so listen to the coach’s counting and stick to the tempo! Then, after each set of 5, you’ll move to a KB and move with purpose and intentionality some more by doing 2 perfect TGUs on each side. You’ll rest a few minutes between sets.