11/25/12

CF.com WOD:

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

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Globo WOD:

Option 1
No change.

Option 2
For time:
5 Front squats
25 Hang power cleans
4 Front squats
20 Hang power cleans
3 Front squats
15 Hang power cleans
2 Front squats
10 Hang power cleans
1 Front squat
5 Hang power cleans
* use 135lbs for hang power cleans

A lot of gyms have power racks with built in pull up bars so this workout should be easy to do in one place. However, some gyms (LA Fitness) have squat stands that do not have pull up bars and the only pull up bar is far away and attached to the cable crossover machine. If this is your situation and you think it would be too difficult to pair the two movements then switch the pull ups for hang power cleans. This is not a perfect substitution as far as muscle groups worked, but it is an ass kicking movement that will give your quads a break and get you breathing pretty hard.

Using the substitution will require using 2 bars, but oh well. Keep them both close so nobody can steal one.

Finally, I am posting from my iPhone today so apologies for any formatting inconsistencies.