Wednesday, August 10, 2016

#DaveFroning and Travis WOD Demo-ing Fran!

Prehab

Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Coach chooses warm up
Warm up technique for strength work

Strength

Part 1: ME double Unders

Rest 5 Minutes

Part 2: 20 minutes to find 1RM Power Clean

Conditioning

“Fran”

21-15-9
Thrusters
Pull-Ups

Notes: Scale so you can finish in under 7 minutes. If you are going for a sub 3 Fran partner up and have someone count your reps.
L1: 15/10 DB thrusters/Ring Rows
L2: 45/35, Banded pull-ups
Rx: 95/65

 

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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