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ME Back Squat: 3x5
MetCon
21-15-9 rep rounds of
DB OH Lunge (40/20)
Burpee! |
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5 RFT w/DB (35/15)
20 squat clean
20m sprint holding DBs
20 PP
20m sprint holding DB |
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3 RFT, FGB style - 1:00 per station.
Row (cal)
Box Jumps
Push-ups
squats
pullups
rest |
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Slamming Annie!
50-40-30-20-10
Double Under
Ball Slam
AbMat situps
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Wednesday, 04 August 2010 |
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ME SP: 3x5
HR SP: 1x 15=>20 rep
MetCon
AMRAP 12
5 pullup
10 burpee
15 squats.
ouch. |
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ME DL: 3x5
HR DL: 1 x 15=>20 reps
MetCon
5RFT
400m run
10 HSPU |
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Sorry for the late post.
I think it was
4 RFT
400m run
6 squat cleans (135/95/65)
9 pullups
12 ring dips
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1000m row
50 knees to elbows
50 GHD extensions (back or hip)
50 Wall Ball
800m run |
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3 RFT
250m row
10 DB Thrusters (50#)
20 GHD situps |
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Gymnastic Work:
Handstands!
MetCon
5 RFT
10 KB Clean, Right Arm.
10 KB SDHP
10 KB Clean, Left Arm
10 KB Swing
20 AbMat sitips
setting the KB down during KB the complex costs 5 burpees before continuing. |
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ME Front Squat ( choose 3x5 or 5x3 )
High Rep Back Squat:
1 set at a load where you will fail between 15 and 20 reps.
MetCon
3 RFT
15 pullups
15 burpees
20 squats
400m run |
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Gymnastic Work:
Muscle Ups!
WOD
21-15-9 rep rounds of
Deadlift (225/155)
Box Jumps (24"/20") |
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Gymnastic Work:
Handstands!
MetCon
3 RFT
15 Ring Dip
10 Burpee
5 Pistol |
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'Fran'
21-15-9 rep rounds of
Thruster (95#/65#)
Pullup
Ok so, 'Fran' done correctly is a 3-5 minute wod. PERIOD. SCALE appropriately. This is an all out sprint. I don't want to hear that you did it 'As rx'd' in 9 or 10 minutes. I'd rather hear that you did it in 4:00 with 65#.
Keep that in mind.
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Words of Wisdom from Jeff Martin:
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups |
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Gymnastic Skillwork:
Ring Dips.
MetCon:
AMRAP 15
20 DU
15 OH Lunges (plates: 45/25)
10 pushups
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Gymnastic Skillwork:
Pistols!
MetCon: The run & squat wod. oh no.
4 RFT
400m run
50 squats. (don't cheat the ROM!) |
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5 RFT
10 Squat Clean (135#/95#)
20 KB crawl
10 KB Swing (32kg/24kg)
20m sprint |
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'Helen'
3 RFT
400m run
21 KB Swing (24kg/16kg)
12 pullups |
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