Wednesday, June 23, 2010

Wednesday, June 23, 2010: ‘Fran’

Our new Onramp group gets started with WOD 1

Real strong first efforts!  Welcome, Eric and Debi!


Buy-in
NORCAL Warmup
  • Row 1k (Jumprope 4 minutes)
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill
Pose/Chi
Posture x 3
Posture shortcut - ‘C’
Lean - steps x 4
Lean - 200m run x 4
Strength
Deadlift 3 x 5
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster (scale weight)
Pull-ups (scale to jumping)
Post time to comments.
Time limit:  10 minutes
Cash-out
Stretching
  • PNF Hamstrings, introduce
  • 3 x each leg

1 comment:

  1. We snoozed, I'm afraid. We'll have to fit this in somewhere, this program looks too good to pass up!

    ReplyDelete

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