WOD
Friday 06.07.2019
POSTED ON June 6, 2019
Friday | 06.07.2019
Warm Up:
:30 plank
8 squats with a press out
8/8 dynamic leg swings
x2-3 sets
:15 dead hang
6/6 thorax rotations
3-5 thrusters (building weight each set
x2-3 sets
3-5 pull ups
3-5 thrusters
2-3 pull ups
2-3 thrusters
x2-3 sets;
walking rest between sets rest :90-:180 seconds
*Perform sets at 80%-90%-95%+
Metcon:
“Fran”
RX 21-15-9
Thrusters 95/65
Pull Ups
Intermediate
21-15-9
Thrusters 65/45
Pull Ups
Beginner
21-15-9
Thrusters 55/45
15-12-9
Pull Ups
*If scaling to jumping pull ups do the regular number of 21-15-9
Cool Down:
10min EMOM
:30 Bent Knee Hollow Body Hold remainder of the time sit ups
