Birdneck – Daily WOD
Front Squat (After goat cycle 1 take 12:00 to work up to your heavies 3 rep max front squat.)
Metcon (AMRAP – Rounds and Reps)
START THE CLOCK ABOUT 4 OR 5 MINUTES AFTER THE FRONT SQUATS. Load the barbell at 60% of your heaviest 3 rep max front squat and complete a 9 :00 minute AMRAP of:
5 wall walks (rx+=7) (pro=9)
15 back squats
** take bar from the ground, clean and jerk to the back.
STIMULUS: squat capacity. This will be a moderate weight, not heavy and not light. However, because it takes so much to get the bar to the back, try to not drop it. Just rest in the standing position.
Wall walks: Other than the first round, no rush, just a decent pace to get them done.
IT’S ONLY 7:00 SO YOU CANT PACE IT TOO MUCH – DO WORK!
Metcon (AMRAP – Reps)
ACCESSORY WORK:
5 ROUNDS RESTING APPROX 3 MINUTES BETWEEN ROUNDS…
* 5 STRAIGHT BAR DIPS (full range of motion and under control) then immediately drop and perform a max set of push ups on your toes (no knees) and nothing but your nose can touch the ground!
* 10 GHD SIT UPS.
**** score is number of push ups accomplished
XFCandVBBC 