The crew relaxing post-WOD
Buy-in
CF Warmup
Skill
- Pose - Hop x 2, Accel x 2
- Rings - inverted hang
Strength
- Bench 3 x 5
WOD "Fat Fran"
Three rounds, 15-12-and 9 reps, for time of:
- 95 pound barbell Thrusters
- 30 pound weighted Pull-ups
Women:
- 65# Thrusters
- 15# Pull ups
Scaling: like for “Fran,” but heavier.
Time limit: 15 minutes
Cash-out
Mobility Homework - How to "Stretch" Your Back Bits
PNF, High Posterior
Test: Box sit, Good Morning, and Deadlift set up
Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes.
Re-Test: Dead lift, squat
Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side.
Stretching
Some folks have asked where to get the resistance bands from. I got ours from Rogue Fitness:
http://www.roguefitness.com/store/product245.html
The #3 band is the blue one; #4 is the green.
Good luck!
Ciao,
Charles
CW: 95#; 15/15, 12/4 + 8 assisted, 7/DNF
ReplyDeleteThe thruster weight was new for me. Wow! Also a kind of PR; 19 kipping pullups is the most I've ever done in a WOD.
I had the newest clients just do Fran; that made more sense to me.
OK. 65# to start, scaled back midway to 55#. Then, 10# db between the ankles for pullups to start, then scaled back midway to kips. Finished it though, with 12:17. A good practice for doing 65# thrusters, I'm not totally there yet, but it is my goal to be able to do Fran with the regulation weight. Tonight I literally jumped out of the car after driving back from downstate and started coaching. Then for the second session I jumped in with Debbie and did this workout...nice way to work out the kinks from the trip. "Welcome home, honey!" Charles chided when the going got tough! I didn't say what I was thinking...
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