Warm-up: 10 Parallette Push-Ups, 15 OHS (45/25lb), 20 Sit-Ups, 30 Double-Unders x2
Snatch: 10 Singles at 70% 1RM
Front Squat: 3×5
MetCon – 3 Rounds for Time:
14 KB Snatches (7 each arm) (50/35lb)
30 Air Squats
I love when air squats come up in a WOD. First of all, you always think air squats should be easy because it’s just a bodyweight movement, but they continually turn out to be so much harder than expected. Secondly, I love air squats because I get to see so many types of them. No, I don’t mean I get to see good torso-upright, knees -out-wide, weight on the heels squats versus crappy ones (which I do see sometimes), but I see different variations of air squats.
I have categorized and captured a few of these squats for your viewing pleasure. First off, the Praying Mantis…
The Praying Mantis brings the hands together during the middle of the air squat and literally prays. What he/she prays about I cannot be sure (maybe to be done with air squats?).
Next, we have the Angel. The Angel consists of an angelic like range of motion (aka flap) with the arms beginning beside the hips at the top of the squat and moving over the head in the bottom.
My personal favorite is the Grab A$$. This air squat begins with the arms folded by the hips with clenched fists. The arms then reach out from the body with open palms. It basically looks like he/she is trying to “grab a$$”. Travis McCroskey is a well-known Grab A$$er.
There are so many more types of air squats out there. The Body Hug, the Moon Bounce, the Frankenstein… you can’t go wrong! You can probably guess what a few of these look like. So, what type of air squat are you?
I’m a Praying Mantis (most of the time),
<3 Coach Miss J