WOD: Fran

21-15- 9

Thrusters 95/65

Pullups

*Go in heats. People that planning on sub 5 go first.

Skill: Front Squat 1 RM

Mods:

Thruster  DB thruster

Skill: Strict Pull Up Practice

E90s for 6 rounds

Your choice of strict pull up:

2 strict pull ups  3 pull ups with

bands  6 pull ups with rogue bars

 9 difficult ring rows

WOD:

For Time!

A) CF Metcon

B) Clean and Jerk; work up to a heavy single

C) Front Squat; 4 sets of 2 @ 80% of 1RM

Workout of the day - Wednesday, August 10, 2016

Warm Up: 3 Rounds
20 secs Squats
20 secs Jumping Jacks
20 secs Sit Ups


Skill: Plank Holds

WOD:
AMRAP 5 minutes

Skill: Turkish Get Up – Take 15 min to work up to your heaviest 2 on each arm. (Doesn’t have to be the same weight on L/R)

WOD: 6 RFT*

3 MB Get Ups AHAP

6 Ball Slams

9 Russian KB Swings 53/35

Strength: Back Squat

4x7 @65-68% of 1RM Back Squat

AMRAP 8 mins

6 Deadlift @60-65%

9 Push Ups sub  bands, no boxes unless room is an issue

18 Mountain Climbers

Rest 2 mins

AMRAP 4 mins

A) CF S Wod (all rounds at 80 to 85%, do 3 reps per round if it feels good.)

B) CF Metcon

C) Mobilize, work on a weakness, or learn a new skill. (play, and have fun!)

Skill: 5 Rounds Super Set of

12 DB (each hand) Bent Over Rows

6 DB Strict Press

Rest 1.5 mins between

WOD:

12 min E90secMOM with 30 seconds of

rest (technically E2MOM)

Skill: Power Clean

2 Power Cleans* E90Sec for 5 rounds (Not necessary to TNG, but should not take long for reset)

Start no lighter than 65% and don’t go heavier than 85%

WOD: 12 min Partner* AMRAP 1:1

10 DL 225/155