Apr 20, 2015

Tuesday 15.04.21

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 2RFQ of 20 Double Unders and 10 Kettle Bell Swings

Skill (15min)
- 1k Row at a slow pace (5k pace)

Main WOD "FRAN"
21-15-9

- Thrusters 95/65#
- Pull Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
 
Skill: The S&S portion is designed to get you warmed up for the main WOD. Remember our previous rowing skill and strength and don’t make the same form mistakes. If your knees bend before you have reached full extension, then you are wrong. If you don’t know your 5k pace, use your 500m pace and add 30 seconds per 500. This will be a good start.

Main WOD: The WOD is everyone’s favorite benchmark…Fran. Kwame programmed it for us, now let’s see how far you have come in a month. Remember, the thruster is one movement: a front squat straight into a press. If you stop at the top of the front squat it is a NO REP. Keep that spine neutral all the way through the movement. Your back should have the same arch at the bottom of the squat as it does at the top of the press. First rep is from the ground, and you can squat clean the first rep.

Scaling: Pull-ups can be scaled with a band, or jumping pull-ups can also be substituted.