Feb 9, 2017

Friday 2017.02.10



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 500m or Jog 400m

Then
2 rounds not for time
- 10 dumbbell thrusters (light)
- 5 pullups

WOD:
“Fran-kenstei9”

20 Minute 2 person AMRAP:

On 3,2,1, GO! Partner A runs 400 meters while partner B begins as many of the 9’s of Fran (9 thrusters 95/65lb and 9 pull-ups) as possible before the runner A returns. On completion of the run, partner A tags B and continues with the rounds of 9’s wherever B left off. For example, A completes the run and tags B at 7 thrusters. A begins on thrusters 8, completes the thrusters and pull ups of that round and begins a new round as B heads out for a 400 meter run. Partners must tag up between efforts. Score is complete full rounds and reps of 9’s. If winter happens to show up by the time this is posted and it’s too nasty or cold to run, substitute a 40 calorie row.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

3 comments:

Mike Humble said...

3rnds +9 thrusters=>63 reps with a "ghost" partner
Started with 500m row in lieu of run. Time matched up with Bill running 400m.

monroe said...

Ryan & Mark: 11 rounds + 5 thrusters ( 65lb thrusters)

AARON DEVAN said...

15+0 with Ryan P