Thurs, 07/05/2018

July 4, 2018



“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Jumping C2B or Pull-ups
100 Singles

Air Squats or MB Squats
20 Ring Rows
50 Singles



For most athletes, this workout will be about managing chest to bar pull-ups. There is likely going to be a fair amount of fatigue in rounds 2 and 3. Breaking up the first round of chest to bar pull-ups like athletes envision themselves breaking up the final round is a good starting point when gaming this workout. On the front squats and the double unders, we want somewhat of an opposite approach. Here, we are looking to minimize the amount of sets without holding on until failure. The weight on the barbell should be something that is unbroken on the first round without a doubt. In the next two rounds, holding onto the bar means we are doing less cleans and preserving the grip to hold onto the pull-up bar and jump rope. Taking a break or two on the jump rope to accomplish an unbroken set of front squats is recommended



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Front Squat
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.





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