Propeller Hat

Front Squats
Max reps in 2 minutes 60% of 1RM
rest 3 minutes
Max reps in 1 Minute
rest 2 minutes
Max reps one set

total reps is your score
Tabata mash-up

  • Burpees
  • Toes 2 bar

Post your results in comments.

Apparently, squatting below parallel is considered dangerous by some even though we were all born to squat really low along with proper bio-mechanics.

“Some reports of high injury rate may be based on biased samples. Others have attributed injuries to weight training, including the squat, which could have been caused by other factors. Injuries attributed to the squat may result not from the exercise itself, but from improper technique, pre-existing structural abnormalities, other physical activities, fatigue or excessive training.

Squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries.” – Strength & Conditioning Journal

Squat born with ROM

Squat low folks!  Full ROM and proper mechanics trumps the amount of weight loaded on the bar.

13 Responses to “Propeller Hat”

  1. Southpaw

    39 (60)

    4 burpees/ 11 knees up

    Don’t forget your mosquito spray today!

    Great job 0530s! Awesome class Coach Grace, thanks!

  2. andi

    84 (75) obviously should go heavier

    5 burp/7T2B

    Exciting to see all the new equipment unloaded!

    Thanks Steph!

  3. Chief

    25 (35#)

    Good WOD! It looked easy until I started doing it, hah!

  4. Nisha

    57 @ 95#

    Worked on HSPUs afterwards and was finally able to string a few together at RX 🙂

  5. T-REX

    70 (105), 6/5 T2B. Post Wod 1mile jog w/ Napkin. Pleasure to have Daniel coaching tonight! Thx G for the neck rub!