fran time

WOD: Wednesday, 13 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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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)

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Pillars

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

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Plyometrics

8 x 1 Pogo Jump

(p.121 Radcliffe: Functional Training for Athletes)

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Strength:

Unilateral KB Bench Press

(3 x 5)

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WOD:

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FRAN

21-15-9

Thrusters 43/30 kg

Pull Ups

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Scale 1:

Thrusters 30/20 kg

Banded Pull Ups

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Scale 2:

Goblet Squat & Press

Ring Rows

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

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Coaches Note:

Strength:

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.

WOD:

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)

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Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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