Strength
HBBS
1X5 60%
1X5 65%
2X5 70%
Rest 2 minutes between sets.
METCON
Fractured Fran
21 Thrusters (95/65)
21 Pullups
-rest 2 minutes-
15 Thrusters (95/65)
15 Pullups
-rest 2 minutes-
9 Thrusters (95/65)
9 Pullups
Post loads and time to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength
Use the 1RM weight found in Monday’s WOD. If you did not do Monday’s 1RM, then see that post and do it instead. Find a partner or two; watch each other’s depth – looking for below parallel on every rep. Think about your head position, it should be neutral; pick a spot on the wall just below standing eye level and keep you gaze fixed.
METCON
Get ready to experience the fastest two minutes known to man (you'll see after the first rest period). Fractured Fran allows you to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible. This is a new twist on an old favorite. Record your time minus the 4 minutes of rest and then work toward this goal in future attempts at Fran.
Also, get your 1RM back squat done this week if you have not done it already! See Monday's post.
ROUTINE IS THE ENEMY.