fran time

WOD: Wednesday, 13 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

2 x 10 OHS (PVC or Barbell) for perfect technique, work on your sticky point

10 Scapular Shrugs

10 First Pulls (vertical)

10 First Pulls (horizontal)



Seal Roll – Bridge – V-Up Complex (10 reps)



8 x 1 Pogo Jump

(p.121 Radcliffe: Functional Training for Athletes)



Unilateral KB Bench Press

(3 x 5)






Thrusters 43/30 kg

Pull Ups


Scale 1:

Thrusters 30/20 kg

Banded Pull Ups


Scale 2:

Goblet Squat & Press

Ring Rows


This is a Wall of Fame Workout. Compare your performance to 17  April 2014.


Coaches Note:


Solid position on the bench, both feet supported fully on the ground, shoulder blades retracted, external rotation. Try to keep your trunk solid during your reps.


Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)



0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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