Friday 7.7.17 WOD

Mobility

Lacrosse ball in the glute x 30s ea.
+ Glute Activation

Warm-up

5:00 of Funnell Tag then,
2 sets With a barbell
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Walking lunges
10 Banded Goodmornings
*Add weight and repeat

Strength

Touch n Go Deadlift (Work up to a moderate double.  Rest 2-3:00)
– 80% of Current 1RM is the goal. This should NOT be maximal.
– This should take between 6-8 total sets.
– Beginner: Focus on Technique.
Work above desired weight for metcon.
Training Intent
These should be not be maximal. For those that do not have a max the weight should feel moderately heavy, but athletes should still able to demonstrate efficient technique. Your athletes should work above the desired weight for the conditioning piece today.

WOD

“Francine”
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
Rx: (185, 125)
L2: (155, 105) (BA Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
Training Intent
Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint. This workout is quite demanding on grip so breaking pull-ups early will maximize your athletes work output.
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Russian Twists: 3 x 20.
50-100 Banded Leg Curls
Or Reverse Hypers: 3 x 20. Rest 90

 

By | 2017-07-03T13:58:33-04:00 July 6th, 2017|WOD|Comments Off on Friday 7.7.17 WOD