fran count

WOD: Monday, 17 November 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:

20 alternating Cossack Squats

20 standing KB Figure 8 (clockwise AND counterclockwise)

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Pillars

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

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Calisthenics

Start with a set of Passive Hang. Your goal is 2 minutes.

Then perform 1 set each of the Squat and Push Up series.

The correct tempo is absolutely essential: 2121

Don’t rest between sets.

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Strength:

Atlas Stone: Ground to Shoulder

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get 2 sets of 3 reps with a heavy stone (each side)

A heavy Slamball counts as a Stone for training purposes.

(Beginners: use heavy Dynamax ball to work on your form first)

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Rx WOD:

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 13 August 2014.

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Coaches Note:

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Strength:

Use Platforms (2 Judo Mats + Black Mat) when lifting stones. This isn’t necessary if you use Sandbags, Wallballs or Slamballs.

WOD:

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

1830 – Barbell Club

0900 – 1930 Open Gym

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