Saturday, July 9, 2011

Friday: "Fran"

 Happy to be done and clean out the pipes.
Warmup (10’)
Skill (5’)
V-Out Progression  rings above hip joint, feet on floor. start hollow position, arms extend straight out, 
maintain hollow body position. Step forward=easier, step back=harder.
scaling up:
Strength (10’)
WOD “Fran”
21 - 15 - 9 of 
Scale for speed
Time limit:  10 minutes
Stretching (5’)
Mobility Homework (10’)- Shoulder floss
  1. bend forward, high band forward.
  2. extended rack, band middle behind.
  3. high band to outside.
  4. middle band across.
  5. Bonus KB Sockets, arm bar stretch

1 comment:

  1. CW: 7:02 Big scaling because I went in feeling pretty toasted. 35# thrusters. I did regular kipping pull-ups in each set, 5, 5 and 2 respectively. The balance were jumping pull-ups. Fran as a workout as opposed to a test.


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