Dec 21, 2018

 

a) WARM UP:

2 Rounds

  • 10 Scap retractions
  • 5 Beat Swings
  • 10 banded pull aparts
  • 5 empty bar thrusters
b) STRENGTH:

4 Rounds Not For Time:

  • 20 V Ups
  • 25 Med Ball Twists
  • 30 Second weighted plank
c) Specific Warm Up and WOD Prep

  • 5 Thruster at 50% weight – 5 at working weight
  • 10 beat swings – 5 pullups

** Discussion of intensity of this workout.

WOD: Fran

21-15-9

  • Thrusters
  • Pullups

(perf: 75/55, Rx: 95/65, Rx+:135/95 & C2B)

**No RX+ if you’ve never done Fran

 

d) Finisher

  • 100 reverse grip banded tricep pushdowns with dowel
e) Extra:

Alternating EMOM 10 Minutes:

  • 6 KB/DB Overhead squats
  • 6 KB/DB single arm Sotts press (3 per arm)
Posted in WOD