What Is The Enderton Front Squat Complex?!?!
Strict Pull Ups Today…
And Another Version Of Russian KettleBell Swings…
The Complex Was “Fun”… Keep Your 3 Secs Pause TRUE!!! Ended Up With 175lbs… The 3 Secs Pause Was Harder Than The Double Bounce For Me… But We’ll See How You Do… For The MetCon… Went Rx’d… Had To Use 105lbs… Was Able To Perform Everything Un-Broken… All 3 Strict Pull Ups & 6 Russian Swings Every Time… And All The Front Squats Un-Broken… Finished @ 10:54… Can Get Really Grip Intensive…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest:
Enderton Front Squat Complex
1 Rep Consists of:
1 Front Squat with a 3 Second Pause @ The Bottom
+
1 Front Squat with a Double Bounce
+
1 Front Squat
MetCon…
***Strict Pull Ups… ADV/Rx’d/Sx’d… MOD: C.C. NO KIPPING PULL UPS ON THE NEW RIG!!!***
***Russian KettleBell Swings… “Lazy Arms/Soft Elbows”… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***
***Front Squat… Using 60% of your Heaviest Enderton Front Squat Complex… Starts From The Ground…***
Min TIME CAP!!!
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3 Strict Pull Ups
6 Russian KettleBell Swings
1 Front Squat
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3 Strict Pull Ups
6 Russian KBS
2 Front Squats…
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3/6/3… 3/6/4… 3/6/5… 3/6/6… 3/6/7… 3/6/8…
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3 Strict Pull Ups
6 Russian KBS
9 Front Squats
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3 Strict Pull Ups
6 Russian KBS
10 Front Squats… TIME!!!
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3…2…1…GO!!!
Mando
1.14.2019 WOD & Scores…
RainCrossStrengthandConditioning 