The FRANcercise challenge starts today; it is all about improving your FRAN time!!! We will all be doing Fran today and will use that as our benchmark time. For those that want to go ALL in there [...]
Warm-up: 3 min max rep wall balls (scored) Pre-WOD Mobility: Posterior Chain Floss Strength: Deadlift: 3-3-3-3 Then, for time (20 min time cap): 21 Deadlifts @BW 21 TTB Run 400 15 Deadlifts 15 [...]
Pre WOD Mobility: Banded Wrist openers Strength: Push Press 2-2-2-2-2 Then, – ladder for time (15 minute time cap) with: 10 down to 1 Power Clean (135/95lb) 1 up to 10 Burpees Beginners: [...]
Partner “DT” 5 rounds (for each partner, alternating rounds) for time: 12 Deadlifts (155/105lb, same barbell for all movements) 9 Hang power cleans 6 Jerks In honor of USAF SSgt [...]
Mobility: More hip distractions (spidermans) & figure 4 on wall (work together to trap hips from twisting) Strength (for 15 minutes): 4×3 2-count pause squat @ 50-60% of your 1RM – Stop [...]
Warm up: DU Practice (90 sec) Pre-WOD Mobility (10 min): Gentle hip distractions (band on foot, foot on foam roller, lay back – it’s subtle) & Roll out quads and hip flexors EMOM 10 min [...]
