Protected: WOD/Blog

Warm up:
2 RFQ:
10 cals bike/ski
10 goodmornings
10m Lunges
8 Air squats
8 shoulder dislocates

Strength:
Sumo deadlift x 5
Building in weight

Points of performance
– Chest up
– Keep the bar close
– Heels down

W.O.D:
Emom 16
Ski erg calories (12/10)
15 Wall balls
Assault bike calories (15/12)
15 Sumo deadlift high pull (42.5/30)

Warmup:

3 RFQ:

200m row/bike/ski

10m knees to chest

10m bear crawl

8 ring rows

10 air squats

 

Strength:

Barbell complex

1x power clean, 1x squat clean, 1x thruster

 

points of performance

– speed out of the bottom

– fast elbows

– full grip on bar

 

WOD:

FRAN!

21-15-9

Thursters (42.5/30)

Pull ups

5min time cap

Scale the movements/weights enough to finish in the time cap. HIGH INTENSITY! MINIMAL RESTS!