Tuesday, 23 August, 2016
WARM UP – MOBILITY
Dynamic joint warm-up + stretch
2 rounds:
8-10 x Goblet squats (@3,1,X,1)
8-10 x Ring rows (@3,1,X,1)
—
Banded hip opener + banded front rack stretch
WOD A
PAUSE FRONT SQUAT X 1
3 second pause in the bottom position
3-4 min warm-up time then;
Every 90s x 8 sets:
Start at ~60-65% of 1RM and build to a heavy single but maintain good posture and the full 3s hold.
WOD B
HEAVY FRAN
Complete 15 – 12 – 9 reps for time of:
Thrusters (135/95)
Weighted Pull-ups (45/30lb)
—
15 min time cap
WOD C
3-4 min after finishing “Fran” (or as close to as possible)
1000m Row @ “2km pace”
ACCESSORY
10-15 min of focused mobility work
